WOD 5/23/17

EMOM 7 Minutes-work up to heavy 3 rep 3 Hang Cleans Then….. Fran with a twist (EMOM 5 Burpees-starting on the 2nd minute) 21-15-9 Thruster 95/65 Pullup If you haven’t heard part II of Marco’s podcast yet, here it is! Marco will be competing as an individual at the Atlantic Regionals June 2-4!Β http://www.headsntales.org/podcast/74    

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WOD 5/22/17

Front Squat 3 sets of 3 reps with 3 sec pause at each rep. Then: 30 – 20 – 10 Alternating KB clean + Shoulder to Overhead + same side leg reverse lunge from a 45 plate 53/35 Toes to Rings  

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WOD 5/20/17

          With a Team of 3Β  Partner 1 200m sled push (light to moderate weight this should be a sprint) Partner 2 holds dbl Kettlebell Wall sit (accumulate 45 sec) 35s/26sKB Partner 3 dumbbell bear crawls 50ft 35/20 DB AMRAP 20 min πŸ™‚

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WOD 5/20/17

10am Oly 11am Enduro   4 Rounds   250m row   20 pushups   50 DU   400m Run   Rest 2 min between each round        

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WOD 5/18/17

Back Squat 3-3-3   Then   3 Rounds of:   30 wall balls 15 Snatches (135/93)   Post Loads and Times to Zen And Comments:  

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WOD 5/17/17

Bench Press: 3 x 3 (3 sec neg)   Weighted Pullup: 3 x 3 (3 sec pause at top)   Then…   3 Rounds of ….3 min AMRAP’s 12 Deadlifts 40 DU 2Β min rest   Round 1: 185/123 Round 2: 225/153 Round 3: 255/183   New You Kelly Benching Fancy Nancy

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WOD 5/16/17

15 Minutes to a heavy Snatch Then…. 2017 Regionals Event 1 1,200-m run Then, 12 rounds of: 4 strict handstand push-ups 8 chest-to-bar pull-ups 12 squats 6 am hanging out upside down

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WOD 5/15/17

Congratulations to Coach Jenny after a great weekend of lifting! Front Squat 3 sets of 3 with a 3 second pause every rep. THEN: Max Effort Side Plank each side. Rest as needed between sides. THEN: 12 min EMOM 1st min Kettlebell Swings 70/53 2nd min Wall Facing Handstand hold 3rd min 200m Run Score

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WOD 5/13/17

  Individual Regional Event 3   For time: 100-ft. dumbbell overhead walking lunge 100 double-unders 50 wall-ball shots 15-ft. rope climb, 10 ascents 50 wall-ball shots 100 double-unders 100-ft. dumbbell overhead walking lunge Men use an 80-lb. dumbbell and 30-lb. ball. Women use a 55-lb. dumbbell and 20-lb. ball.    

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WOD 5/12/17

WWPF   2017 Regional Event 6 (WWPF version)   3 rounds for time:   60 cal row (switch as needed)   40 Burpee Hurdle Jumps, 24/20 (alt reps)   20 Dumbell Squat Clean and thrusters, 50/35 (switch every 5 reps)   Then…   Cash out: 1 mile relay (switch every 400m)    

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