Monday

WOD

"A Real 5k"
6 rounds

800m run

30 Sit ups

30 Air squats

30 Push ups

Jay-40:17

John-39:29

Albert-39

Ralph-37:22

Challenge

Unbroken rounds

 

Tuesday

Skill
Squat Snatch

5 x 20 light

 

WOD

"Suckie"

21-15-9

Squat Snatch 95/65

KB swing 53/35

Ralph-9:08

Evan-9:06

 

Wednesday

WOD

"Regional Quickie"

4 rounds

4 Muscle ups or 12 pull ups

16 KB Snatch 53/35

Jay-8:50 pull ups

Julie-9:35 pull ups

Don-6:15

Ralph-5:45

Keith-4:48

Matt-12:57

Joe-8:30

 

 

Thursday

Strength

Turkish get up

8 x 4

 

WOD

"Jack the Gripper"

5 rounds

4 Turkish get ups 53/35

20 Toes to bar or 25 knees2elbows or 30 knee lifts

Suzi-23:35

Ralph-16:10

Keith-16:13

John-16:49

 

Friday

WOD

"Regional Final"

8 rounds

2 Squat snatch 145/95

4 Jerks 145/95

6 Pull ups (chest to bar) or 10 regular or 15 band

200m run

Ralph-20:10

Keith-19:06

 

Monday

 

Strength
Hang clean 5 x 5

 

WOD

"Don't drop the bar"
5 rounds

10 Hang cleans 155/95

Burpees (rest of minute)

*2 minute rest between rounds

-score is total burpees-

 Ralph-70

Matt-22
 Megan-64 @ 70lbs
 Christine-49 @ 85lbs
 

 

Challenge

500m row

 

Tuesday

Skill
Push Jerk

5 x 20 light

5 x 10 medium

5 x 5 heavy

 

WOD

"Barbell Simplex"

10-7-5

Push Jerk 135/85

Back squat

Ralph-2:30

Evan-2:22

 

 

Wednesday

WOD

"Praying wont help you, but puking might"
5 rounds

5 Hang cleans 155/95

2 Push jerks 155/95

1 Alley sprint (from garage door)

*2 minute rest between rounds

Do WOD outside

Ralph-10:43

Megan-11:01 @ 70lbs

Christine-11:04 @ 85lbs

 

Challenge

1 mile run

 

Thursday

Strength

Find max front squat then do 5 x 5 @ 80% of max

 

WOD

"Silent Storm"

Death by front squat @ 60% max

John-7 rounds @135

Ralph-7 rounds @175

 

 

Friday

WOD

"Skill and Strength"
5 rounds

5 Burpee pull ups (chest to bar) or 20 burpees

10 Ring dips (20lb DB) or 20 normal or 40 band

15 Hang squat snatches 115/75

Graham-20:12

Ralph-28:02

Challenge

Do it as Rx'd

 

 

Monday

 

Strength
Rope climb 5 x 2

 

WOD

"Touch and Go"
3 rounds

10 Hang clean 135/95

7 Push press 135/95

400m run

*1 minute rest between rounds

Ralph-9:35

Matt-9:38

 

Challenge

Max meter row while holding breath

 

Tuesday

 

Skill
Overhead squat

5 x 20 light

5 x 10 medium

5 x 5 heavy

 

WOD

"Fast not slow"

10-7-5

Overhead squat 65/45

Burpee

Ralph-1:14

Evan-1:28

John-1:43

 

Wednesday

 

WOD

"Little Person WOD"
3 rounds

400m run

30 Box jumps 20"/12"

10 Muscle ups or 20 pull ups

*1 minute rest between rounds

Ralph-13:50

 

Challenge

20 toes to bar

 

Thursday

 

Strength
Weighted split squats 5 x 10

Front squat 5 x 10

Back squat 5 x 10

 

WOD

"Got any legs left?"

50 Front squats 95/65lbs

50 Double unders or 50 Tuck jumps

Scott-3:33

 

Friday

 

WOD

"Swing into Action"
5 rounds

21 KB swing 70/44

14 Sandbag hang squat cleans

7 Push press 135/95

*2 minute rest between rounds

 

Challenge

30 GHD sit ups

Monday

Tuesday

Strength
Hang clean 1-10-1-20-1-30-1
 

WOD

"Better game it"
100 ring dips for time

*double if not as Rx'd

 Ralph-7:09

 Scott-6:10

 John-5:24

 Keith-5:16

 

Challenge

Sandbag jump squats

Wednesday

Strength
Overhead squat 1-10-1-20-1-30-1
 

WOD

"Day at the beach"

5 rounds

50 sandbag squats

Sandbag shuttle

 Ralph-11:46

 Scott-11:46 

Mykael-16:00

Erikk-16:12

Kris-16:18

Thursday

Strength
Weighted split squats 5 x 10

 

WOD

"This is a sprint"
5 rounds

Shuttle

100m row

10 Burpees

*2 minute rest between rounds

Ralph-13:37

Mykael-14:48

Erikk-15:07

Kris-15:22

 

Challenge

400m run

Friday

 

Strength
Hang squat snatch 5-4-3-2-1-1

 

WOD

"Skill is your friend"
30 Hang squat snatches 115/75

John-7:54

Mykael-7:02 65lbs

Kris-7:19 65lbs

Erikk-4:15 45lbs

 

Challenge

Overhead squat sit 115/75