MUs

Wednesday 6.10.2015

wodSTRENGTH5RM Close Grip Bench

CONDITIONING 10 Rounds (Partners alternate rounds): 90 seconds 250m/200m Row ME Pull-Ups *Score is Pull-Ups

Finisher 3 x 15 Barbell Seated Clean and Press 45/35 3 x ME Ring Push Up

COMPETITION 3 Rounds: 10 HSPUs 5 Muscle Ups

4 x 25 Band Pull Aparts

Tuesday 6.2.2015

wodSTRENGTH/SKILL15 min to find 1RM Snatch of any type

CONDITIONING 8 min AMRAP Ladder 2/2, 4/4, 6/6, 8/8 etc…: Power Snatch 135/95 Bar Facing Burpee

Finisher 30 GHD Sit Ups

COMPETITION 3 x 1 MU + 5 Ring Dip 3 x 20 ft Handstand Walk

Tuesday 5.26.2015

wodSTRENGTH/SKILL15 min to find 2RM Full Clean

CONDITIONING Double “Grace” (light) 30 Clean and Jerks 95/65 *3 min Rest* 30 Clean and Jerks 95/65

Finisher 150 Russian Twist 

COMPETITION 5 min AMRAP: 3 Muscle Ups 1 Rope Climb 

Tuesday 5.19.2015

wodSTRENGTH15 min to find Heavy Hang Clean Pull + Hang Clean Pull + Hang Clean

CONDITIONING 5 min AMRAP: 5 Hang Power Clean 155/115 5 Shoulder to Overhead 155/115

Finisher 150 Hollow Rocks

COMPETITION 15 Muscle Up for time

Friday 5.1.2015

wod SATURDAY, MAY 2- WOD WITH MOM & DAD @ 9:30AM

STRENGTH/SKILL A. 15 min to find 1RM Strict Press B. 2 x ME DB Floor Press

CONDITIONING 10! Pull-Ups 20m Shuttle Sprint

Finisher 5 min Plank

COMPETITION 3 Rounds: 5 Muscle Ups 20 Double Unders

Tuesday 4.21.2015

wodSTRENGTH15 min to find heavy Squat Clean Thruster

CONDITIONING 10 Rounds for Reps: 30 sec Thrusters 45/35 *30 sec Rest* 30 sec Burpees *30 sec Rest*

Finisher 2 X ME Rotating Plank

COMPETITION 10 min AMRAP: 3 Burpees 1 Muscle Up

Monday 4.13.2015

wodSTRENGTHA. Close Grip Floor Press 12 x 3 @ 60% B. 2 x ME DB Bench Press

CONDITIONING For Time: 50 Cal Row 40 Push Ups 30 American KB Swings 53/35 20 Pull-Ups *10 DB Strict Press 40/30

Finisher 100 Banded Pull Downs

COMPETITION *HSPU Tabata Airdyne **4 min Rest** Tabata Airdyne 

Friday 2.6.2015

wodSTRENGTHA. 10 x 2 Deadlift @60% B. 3 x 10 Bulgarian Split Squat

CONDITIONING 10 min AMRAP: 30 Goblet Squat 53/35 400m Run

Finisher 3 x 15 Steps Walking Good Morning

COMPETITION 5 min AMRAP: 2 Bar MU 4 HSPU 6 Ring Dip

Wednesday 1.21.2015

wodSTRENGTH10 min EMOM:  Push Press x 3 @55%

CONDITIONING “Cindy” 20 min AMRAP: 5 Pull Ups 10 Push Ups 15 Squats

Finisher 100 Weighted Sit Ups

COMPETITION 10 min Muscle Up Practice 30 2’-Deficit HSPU

Tuesday 10.7.2014

wodSTRENGTH20 Min to Find 1RM Clean of Any Type

CONDITIONING 4 Rounds for Reps: 1 min Power Clean and Jerk 115/75 2 Min Rest

Finisher 3 x 20 Back Ext 3 x Seal Walks Down/Back

COMPETITION 4 Min AMRAP: 2 Muscle Ups 8 Jumping Squats 

Monday 9.29.2014

wodSTRENGTHA. Floor Press 2 RM B. Fat Man Row 3 x 10 

CONDITIONING 12 min AMRAP: 5 Burpees 10 Push Press 95/65 200m Sprint

Finisher *3 x Max Handstand Holds 100 Band Pull Aparts  

COMPETITION *HSPUs instead of Handstand Holds 10 Muscle Ups for Time

Wednesday 9.3.2014

wodSTRENGTHA. 15 min to find 2 RM Floor Press B. 3 x ME Dips or Ring Dips

CONDITIONING 3 Rounds: 3 min AMRAP 10 DB Push Press 40/30 20 DU *1 min Rest

Finisher 100 Face Pulls 1x max Handstand Hold 

COMPETITION 10 Min Muscle Up work