WOD (Workout of the Day)

050714 WOD

A. In 5:00 with teams of up to six:

Rower: Max distance

Others: Plank hold any style

Switching at the 1:00 mark; team with greatest distance gets out of 10 muffin tops

B. Push press

3 x ME push press at 75% 1RM press

2:00 rest between working sets

Subset working sets with 3 x 10 ball slams

C. AMRAP 9:00

3 full snatches (115/75)

3 burpees

3 pull-ups

6 full snatches

6 burpees

6 pull-ups

9 full snatches

9 burpees

9 pull-ups

12, 15, 18 . . . and so on, adding three reps with each round until time expires. Score is last completed round, plus additional reps. So if I am on round 15, and get through the burpees, my score is 12 + 30.

>> On-Ramp

AMRAP 9:00

3 hang power snatches AHAP

3 burpees

3 ring rows

6 hang power snatches

6 burpees

6 ring rows

9 hang power snatches

9 burpees

9 ring rows

12, 15, 18 . . . and so on, adding three reps with each round until time expires. Score is last completed round, plus additional reps. So if I am on round 15, and get through the burpees, my score is 12 + 30.

050614 WOD

A. Three rounds NFT

100-meter run

10 KB oblique side bends (53/35) (5/side)

10 kips

10 v-ups

B. EMOM 8:00

2 x power clean and jerks @ 80% of 1RM

C. In 12:00

Run 600 meters

Then AMRAP

5 ring dips

7 box jumps (30/24)

9 American kettlebell swings (53/35)

Score is rounds and reps of AMRAP

>> On-Ramp

In 10:00

Run 400 meters

Then AMRAP

5 parallette dips

7 box jumps / step-ups

9 Russian kettlebell swings AHAP

Score is rounds and reps of AMRAP

Welcome May Basics grads Peter (from left), Tamara, Scott, his son, Cade, and Claire (missing: Jessica, Kevyn, Kiana and Jaimie). We’re stoked to have each of you! The timing is perfect: We’re just launching our new weightlifting room. See you folks at the gym!

050514 WOD

A. In 5:00 with a partner:

Partner 1) 100-meter farmers carry (50/35)

Partner 2) ME 5 burpees to 6″ above reach + 10 hollow rocks

Switching; partner 1 picks up where 2 leaves off

B. Back squat

Work up to a 5 RM for the day, then

– 5% ME

-10% ME

C. AMRAP in 2:30

Run 200 meters

5 full cleans (155/105)

10 toes-to-bar

ME double-unders

Four rounds, resting 1:00 between each. Score is double-unders.

>> On-Ramp

AMRAP in 2:30

Run 100 meters

5 full cleans from the hang position AHAP

10 v-ups/sit-ups/tucks

ME double-under attempts/single-unders

Four rounds, resting 1:00 between each. Score is double-unders.