WOD 5.30.14 Friday

1 Rep Max Strict Weighted Pull-up

14 min EMOM
Odd: 7 Strict Pull-ups
Even: 7 Strict Ring dips

3 rounds for time:
15 Hang Power Cleans, 135/95
15 Bar-Facing Burpees

Finisher: 3 x 20 Back Extensions (advanced: against bad tension)
3 x 25 Rambo Sit-ups against band tension

Fitness
7 min EMOM
Strict Pull-ups

21-15-9 of:
Barbell Thrusters
Bar-Facing Burpees

Finisher: 3 x 15 Back Extensions
3 x 20 Anchored Sit-ups

WOD 5.29.14 Thursday

Back Squat, 80% x 2, 85% x 1 x 2

:30 on/:30 off
1) Calorie Air Dyne
2) Kettlebell Swings, 70/53
3) Burpees to 6″ target
Repeat 6 rounds

Finisher: 100 Barbell Side Bends

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WOD 5.28.14 Wednesday

Bench Press, 3 x 3 at each grip (narrow, medium, wide)
30 sec rest between sets
3 Close, rest 30 sec, 3 Thumb distance, 30 sec rest, 3 wide)

For time:
100 Double Unders
200 meter run
50 Walking Lunges
200 meter run
25 Deadlifts, 225/155
200 meter run
50 Walking Lunges
200 meter run
100 Double Unders

WOD 5.27.14 Tuesday

Partner WOD
200 meter butcher, 180/90 lbs on butcher
*both athletes perform 5 burpees every time they stop
50 Clean and Jerk, 135/95
50 Alternating Box Jumps, 24″/20″

Finisher: Axle Bar Hip Bridges, 3 x 15
Banded Straight Arm Pull-Downs, 3 x 15

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