5/30/15…WOD

5/29/15…WOD

Warm up: WW#4

Mobility:

  • Hip Stretch with Wall 4 MINS Total
  • Couch Stretch 2 MINS Each leg (4 MINs Total)

WOD:

Regional Event #3—“Scaled”

  • Run 1 Mile
  • 50 OHS 75/55
  • 100 AB-Mat situps
  • 150 DU
  • 50 OHS 75/55
  • 100 box jump Overs 24/20

26 MIN time cap

 

5/25/15…WOD

Warm up: TC

WOD:

“Moore”

Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up

Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

5/22/15…WOD

Warm up: WW#7

Skill/Strength:

  • 1 Power Snatch —3 OHS Every 90 Sec for 8 rounds (Ascending in weight)

WOD:

6 rounds

  • 5 Deadlifts 185/135
  • 10 Box Jumps 24/20

6 MIN CAP

@ 9 MINS Start…

6 Rounds

  • 8 S2OH 95/65
  • 12 AB MAT situps

5/21/15…WOD

Warm up: GW#7

Skill/Strength:

  • 15 MINS to Work on Gymnastics Skill–Kipping, Muscle ups, HSPU,HS Holds, Pistols

or

  • Gymnastics Strength (Choose One)— 5×6 HSPU Strict/deficit—5×6 Pistols/Pistol progression (each Leg)–5×6 Strict/ weighted Pull-ups

WOD:

  • 25 Wallballs 20/14
  • 5 Muscle ups *Scale –15 Pull-ups
  • 200′ Plate push (100′ down 100′ back)
  • 20 Wallballs
  • 4 Muscle ups —12 Pull-ups
  • 200′ plate push
  • 15 Wallballs
  • 3 Muscle ups —9 pull-ups
  • 200′ plate push
  • 10 Wallballs
  • 2 Muscle ups—6 pull-ups
  • 200′ plate puch
  • 5 Wallballs
  • 1 Muscle up—3 Pull-ups
  • 200′ plate push

20 MIN Time Cap

5/20/15…WOD

Warm up: OW#1

Skill/Strength:

  • Clean Mech.

WOD:

30 Barbell Complexes (Not for time)

  • 1 Dead lift–1 Power Clean–1 Jerk–1 Back Squat–1 Press or jerk out of the back squat.

Choose Weight that is challenging –you can change weight as you go– 1 Complex every 60  to 90 secs

40 MIN CAP

Next Page »