Archives

Monthly Archive for: ‘May, 2013’

Sat. 6/1/13

Clash athletes bring your jump ropes
We will be meeting about 10:30ish “To Go See
The Turkey Take Water”

Sat wod
21-18-15-12-9
WBS 20/14
PP 90/70
SDHP ”
Box Jumps 24/20
Island Run

Fri 5/31/13

Hero Wod
“Kalsu”
100 Thrusters Rx(135/100) – Sx(115/85)
Start with 5 Burpees and
EMOM do 5 Burpees
Time ends on completion of your 100th Thruster

Th 5/30/13

Snatch
2-2-2-2-2 @ 80-85% of 1Rm

3 Rounds
10 Hang Power Snatch (105/80)
5 OHS
5 per side BR Back Step Lunges
10 BR Push Press
I-Run (out 3 – In 2)
20ft Rope Climb – (there is no sub if you can’t climb
Just do two I – Runs)
I-Run (out 3 – In 2)

Wed 5/29/13

4 Rounds
5 MU – sub: (3 chins 20# & 3 dips 20#)x3
7 DL (215/170)
9 HSPU
12 Box Jumps (30/24)
25 DU – sub: (75 singles)

Tues 5/28/13

SP 5-4-3-2-2-1-1-1

Running Bear (135/105)
200m Run
10 Power Cleans
10 Front Squats
10 STO
10 Back Squats
10 STO – Back Rack
200m Run
8’s
200
6’s
200
4’s
200

Mon 5/27/13

Memorial Day Murph

Sat 5/25/13

Cleary/70th/400/200/I-Run
20 SDHP (85/65)
15 Hang Clean & Jerk (85/65)
10 Split Stance Squat Jumps
5 Bar Facing Burpees
5 T2B (Sub V-Ups)

Fri 5/24/13

15 min – Snatch Grip Dead Lift 5×5 Build To Heavy

12 min Cap
21-15-9
Power Snatch Rx(115/85) – Sx(100/70)
Row For Calories

15 min Cap
5 Rounds Rx(165/115) – Sx(135/100)
4 Power Cleans
3 Hang Squat Cleans
2 Split Jerks
1 Squat Clean & Jerks

Th 5/23/13

Arnold Sp 4×12 – Sub sets of 3
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5 Rounds
20 WBS (20/14)
15 KBS Rx+(32k/20k) – Rx(24k/16k)
10 1 Arm Row per Side Rx+(32k/20k) – Rx(24k/16k)
5 Dips (20#/BW)
I-Run
Rx++ = Rx+ standard & 40# Chains on Dips

Wed 5/22/13

EMOM for 20 min – Start work out @ 1 min
3 Squat Cleans on the odd min (185/135)
(Rx+ = Add 5lb every 2 sets 185-190-195-200-205Men & 135-140-145-150-155Women)
20 DU on the even min – sub 5 burpees and 20 Singles
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———————————————
2000m Row

Tues 5/21/13

OHS 4×12

Snatch 4×2 @ 80-85% of 1Rm

5 Rounds
2 Snatch Grip Dead Lift (100/75)
4 Hang Power Snatch
8 C2B Pull Ups

Mon 5/20/13

SP 5X3
PP 5X2
————————
————————
15 Rounds
2 Clusters (135/105)
5 Burpees
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————————
Island Run + Cleary Run

Th 5/16/13

SP 5×3

Squat Cleans 2-2-2-2 @ 80% To 85% of 1Rm

For Time
200m Run/I-Run/200m Run/I-Run
5 HSPU
7 Dead Lifts (235/185)
9 Pull Ups

Wed 5/15/13

5-10-15-20-15-10-5
Russian KBS (32/24)
Thrusters (85/65)
DU (sub Burpees)
I-Run (out 2 in 2)

Tues 5/14/13

Arnold SP KB or DB 4×12 subsets of 3

Bench Mark Wod “Kelly”
5 Rounds
400m Run
30 Box Jumps (24/20)
30 WBS (20/14)

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