Monthly Archives: May 2015

Headspace

Core: Barbell Rollouts 50 reps Break into as many sets as you like. Strength : Deadlift 3-3-3-3-3 WOD: 5 Rounds 5 Strict HSPU 5 Deadlift 275/185 10 CTB Pull-ups – after last round perform 25 Burpees S: 5 Ring Dips, 135/95, Ring Rows L1: Scaled S-HSPU, 225/155, Regular Pull-Ups Rx+ : 335/225...
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Sunday Chipper

For 3 total scores... 4 min AMRAP 20 DUs 20 Wallballs (20/14) 20 Squat Cleans (115/75) 20 Box Jumps 20 Back Squats (115/75) 20 Burpees 20 Toes to Bar REST 1:00 Minute 6 minute AMRAP 20 DUs 20 Wallballs (20/14) 20 Squat Cleans (115/75) 20 Box Jumps 20 Back Squats (115/75) 20 Burpees 20 Toes to Bar REST 1:00 Minute 8 min AMRAP 20 DUs 20 Wallballs (20/14) 20 Squat Cleans (115/75) 20 Box Jumps 20 Back Squats (115/75) 20 Burpees 20 Toes to...
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Thrusters Partners & Snatch

In Teams of 2: Run 200m each (relay) 100 Thrusters 75/55 100 Pull-ups 100 Hang Power Snatch Run 200m each (relay) Teams of 2, 1 person works at a time. The resting person holds a medball above head. If at ANY time during this workout the ball touches the floor, both athletes must stop and perform 10 burpees. Athletes may only work...
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The Overhead Squat

I know, it sucks. Not many people like it. However, we all need work on it. Use this time to really nail technique and try to get a nice new 1RM. Take it from the rack. Don't be put off by the WOD having muscle ups programmed, we basically just programmed the Rx'd first for this day. Strength:...
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