WOD – 17 MAY 12
SK—Pistol practice
3 RFT:
24 Burpee box jumps 24/20
18 Toes to bar
12 Pistols (alt single leg squats)
* every minute stop and complete 20 Double unders and then continue on where you left off.
WOD – 16 MAY 12
“Triple Nickel”
5 Minute AMRAP
5 Pull Ups
5 Push ups
5 Turkish Get ups (53/35)
5 KB Snatch (53/35)
5 OHWL (45/25)
* rest 1 min and repeat 5 times. The next AMRAP begins where the last left off. Score is total rounds and rep completed over all 5 AMRAPs.
WOD – 15 MAY 12
SK— HSPU 15 minutes
“Diane” 2012 Regional WOD #1
For Time:
21-15-9 reps of
Deadlift, 225/155#
HSPU
WORLD RECORD TIME:
MEN – DAN BALIEY 1:35
WOMEN – KRISTAN CLEVER 1:54
WOD – 9 MAY 12
GYMNASTIC TESTING DAY
MAX EFFORT RING DIPS
MAX EFFORT BOX JUMP (HEIGHT)
MAX EFFORT TOES 2 BAR
WOD – 4 MAY 12
SK—OHS practice PVC only
WOD—AMRAP in 10 min w/ partner for max double unders.
**One partner completes a pillar shuttle run. Other partner does max set of double unders during the shuttle run. The shuttle run is the time keeper for double under. The partners switch after the runner tags the rope jumper and cannot begin double unders until the runner begins their run. The partner group with the most double unders at the end of the 10 minutes wins. If one can only do single unders then they divide their max singles by 3 and round down for any extra singles for their double under score.**
WOD – 3 MAY 12
“Pheezy”
3 RFT
5 Front Squats, 165#
18 Pull ups
5 Deadlifts, 225#
18 Toes to Bar
5 Push Jerks, 165#
18 Hand release Push ups
**U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.
WOD – 2 MAY 12
3 RFT
20 Box Jumps, 24/20
20 Ring Dips
20 Abmat Sit up
20 Double Unders
20 Kettlbell Swings, 53/35
WOD – 27 APR 12
AMRAP in 18 min of:
10 Snatch Grip Deadlift, 95/65
10 Hang Power Snatch, 95/65
10 Over Head Squat, 95/65
**The last Deadlift may be taken into the first Snatch and the last Hang Power Snatch may be taken into an Over Head Squat
WOD – 26 APR 12
SK— T2B technique, tips and practice
WOD— FGB style
3 Rounds for max total reps:
1 minute of T2B
1 minute of Double Unders
1 minute of Burpees
1 minute of Rest
**Your score is your total combined reps from all 3 rounds. The clock does not stop between rounds so keep moving.
WOD – 25 APR 12
“Triple Helen”
Run 1200 m
63 KB swings, 53/35
36 Pull ups
Run 800 m
42 KB swings, 53/35
24 Pull ups
Run 400 m
21 KB swings, 53/35
12 Pull ups
Helen will be easier after today!!!
WOD – 24 APR 12
STR—Front Squat 3 sets x 5 reps(~80% of 1 RM)
WOD—For Time:
10-8-6-4-2 reps of Squat Clean (135/95)
2-4-6-8-10 reps of HSPU
***inverse relationship between the two exercises alternating between the two.