May 2015

WOD: A. Bench Press: 3-3-3-3-3 E2:30MOM Immediately after last set, strip off weights and perform max reps barbell bench press B. Complete the following for time of: Run 1200m with one 24kg/16kg Kettlebell RX+ 32kg/24kg *Catch* EMOM perform 10 KBS (the KBS do not start until the 1st minute has elapsed)

All classes are canceled today. Happy Mother’s Day! ========================

WOD: A. Deadlift: 3-3-3-3-3 E2MOM B. 15 minute AMRAP of: 10 left leg deadlifts 115/80 RX+ 155/105 (55 and over 95/65) 5 power cleans 115/80 RX+ 155/105 (55 and over 95/65) 5 over the bar burpees 10 right leg deadlifts 115/80 RX+ 155/105 (55 and over 95/65) 5 power cleans 115/80 RX+ 155/105 (55 and over

WOD: A. Weighted, Strict, or Strict Banded Pull-Ups or Tough Ring Rows: strength/skill development: 2-5 reps EMOM for 10 minutes B. Murph Challenge PREP: 800m run 5 rounds of: 5 pull-ups, 10 push-ups, 15 air squats 600m run 4 rounds of: 5 pull-ups, 10 push-ups, 15 air squats 400m run 3 rounds of: 5 pul-ups, 10

WOD: A. 1 power or squat clean to 3 front squats to 1 push press to 1 split jerk: 5 sets E3MOM B. 3 rounds for time of: 400m run 5 front rack lunge to push press complexes (1 complex = 1 right lunge to 1 left lunge to 2 push press) Loads: 105 /70 RX+

WOD: A. In 12 minutes establish a 1RM snatch B. Sprint Rounds: 3 minute AMRAPs: 300m row 6 over the bar burpees max reps snatch 95/65 RX+ 115/80 (55 and over 75/55) rest 3 minutes Repeat 2 more times for a total of 3 Score = total number of snatches Core Development: 25-50 GHS sit-ups or

WOD: A. In 12 minutes, establish a 1RM clean & jerk B. 13 minute ascending AMRAP of: 1 ground to overhead 135/95 RX+ 185/125 (55 and over 95/65) 1 toes to bar to 1 pull-up complex 2 ground to overhead 135/95 RX+ 185/125 (55 and over 95/65) 2 x 1 toes to bar to 1 pull-up

WOD: “CHELSEA” Every minute on the minute for 30 minutes complete: 5 pull-ups 10 push-ups 15 air squats *If athletes makes it to 30 minutes, one rep per exercise will be added per minute* Score = total minutes athlete successfully keeps up with the clock plus any additional reps

STAR WARS WOD by DB: “May the Force/4th Be With You” 6 rounds for time of: 15 Darth Vader Deadlifts 115/80 RX+ 135/95 (55 and over 95/65) 12 Luke Skywalker Light Saber Swings 24kg/16kg RX+ 32kg/24kg (55 and over 16kg/12kg) 9 Wookie Wallballs 20/14 10’/9′ RX+ 10′ (55 and over 20/10 9′) 6 Hans Solo Hang Squat

WOD: Complete the following in any order or method you prefer for time. The only prerequisite is all distances and reps must be accumulate to completion. Run 1.25 miles 60 burpee pull-ups or burpee chest-to-bar pull-ups 60 over the box jumps 24″/20″ or 30″/24″ 60 back rack thrusters 75/55 or 95/65 60 ab-mat sit-ups unanchored or