June1-7

Monday

Team WOD

10 rnds (5 per partner)
8 wall balls 20/15
2 muscle up or 2 pull ups and 2 dips
6 squat cleans 75/53

Rules:

1) Partner must hang from the bar until the other person has completed their entire round and is hanging on a bar.  If the clock is running there must be a person hanging from the bar.
2) There is a 3 burpees per person penalty each time someone drops from the bar before the other person is hanging
3) The penalty rounds are to be completed after the 10th rnd. No one needs to hang on bar during the penalty rounds.
4) The clock runs untill all penalty rounds have been complete
5) Crossfit movement standards apply to all exercises, it is not a rep unless the are met.  Look them up before the WOD.

Tuesday

Heavy Lift

3x3 @ 70% Backsquat
3x2 @ 80
3x1 @ 90

Wod

800 run
40 L-sit pull ups
800 run
40 strict pull ups
800 run
40 kipping pull ups

Wednesday

Heavy lift

3-3-3-3-3-3-3-3-3-3
Overhead press

Wod 

10 min AMRAP
20 kb swings
20 floor to overhead 10 each side
20 shoulder touches
20 KB box step up on 20" box

RX 53/35

Friday

Time 500 M row

Wod

5 rnds
31 backsquats 135/95
12 power cleans 185/95-105

Saturday

1 mile run timed

 Wod

20 min
Even minutes
5 clean and jerks
Odd minutes
5 power snatches

May 19-25

Monday

Heavy Lift

Thruster ladder
Do one thruster every minute going up 10lb each min. Each thruster is worth one point. Between thrusters you can earn extra points by jump roping. 10 doubleunders=1 point, 30 singles=1 point. You have 10 minutes to accumulate points
Womans thruster weights
35-125
Mens thruster weights
65-155

Set your bars before you start. If you fail on the thrusters jump rope until the 10 min time limit.

WOD

3 rnds
800 run
30 dumb bell cleans 50#/30#
30 burpees

Tuesday

Heavy Lift

Shoulder press
5-3-1
75%,80%, 90%

WOD

20 min AMRAP
400 run
3 rnds
5 pull ups
10 push ups
15 body weight squats

Wednesday

Heavy lift

Sally @ your last completed 3x20 weight

WOD

Run 1600
rest 3 min
run 1200
rest 2 min
run 800
rest 1min
run 400

Thur

OFF

Friday

Team WOD

2:00 Tabata's - 20 sec on 10 off
squats - situps
push ups - pull ups
double unders - deadlifts 195/135
OH Lunges 45/25 - KB swings 55/45
Burpees - 100 meter run

Total reps is points every team member must complete every exercise

Saturday

WOD

"STU"
Buy in
100 wall balls
3rnds
10 squat cleans
3x 90% deadlifts
10 handstand push ups
Buy out
100 wall balls

Monday

HEAVY LIFT

3x20 Backsquat
This is the last week commit to get it done and challenge yourself

WOD

 Regionals # 6
50 calorie row
50 box jumps 24"/20"
50 Deadlifts
50 wall balls
50 ring dips
50 wall balls
50 deadlifts
50 box jumps
50 calorie row

Tuesday

HEAVT LIFT

Max Cleans "for Justine"
20 minutes to find your max

 WOD

Regionals # 4
21-15-9-6-3
Strict handstand push ups or strict press
Front Squat
burpees

Wednesday

Heavy lift

10-9-8-7-6-5-4-3-2-1
Deadlift add weight each set

 WOD

Zembiac
5 Rnds
11 backsquats
7 burpees pull ups Must do a strict push up burpee
400 run

Friday

Team WOD

200 Relay (each must run 200)
150 thrusters 45/30
100 pull ups
50 box jumps 24/20
200 relay

1 partner works
1 partner holds a 20lb medball overhead.
Dropped medball =10 burpees per person

Saturday

Sarg:  Penalty rounds for sweats eating on sunday through Friday.  1.5 mile run per treat two cookies=3 miles
7 min AMRAP
5 overhead squats
10 front squats

6 Min AMRAP
10 burpees
10 wall balls

5 Min AMRAP
Toes to bar

May 5-10

Monday

Heavy lift

3x20 Backsquats

WOD

"Nasty girls vs 2"
3 rnds
50 pistols
7 muscle ups
10 power cleans

Weights

Bryan: 175
Matt: 175
Stuart: 175
Ambur: 85
Justine:90
Jaime: 105
Carrie: 70

Tuesday

Heavy Lift

2-2-2-2-2-2-2-2-2-2  Bench 90%

WOD

50 deadlifts
50 walking lunges
40 back squats
40 toes to bar
30 power cleans
30 burpee box jumps
20 thrusters
20 double unders

Weights

Bryan: 115
Matt: 115
Stuart: 115
Ambur: 65
Justine: 70
Jaime: 90
Carrie: 75

Wednesday

WOD

5-3-1
Deadlift
Musce up

9-6-3
Deadlift
chest to bar pull ups

12-9-6
Deadlift
Pull ups

Weights

Bryan: 365, 350, 335
Matt: 365, 350, 335
Stuart: 340 354,315
Ambur: 160, 150, 135
Justine: 155, 140, 125
Jaime: 195, 180, 160
Carrie: 185, 170, 150

Thur

OFF

Friday

Married Team Wod:

Wod 1:
Amrap: 2 min (each partner must do the two minutes)
Max clean
Women: 105
Men:155
Non rx
Woman: 75
Men: 115

Points:
2 points for every RX Weight
1 point for every non RX

Wod 2
6 min time cap

Female Teammate: 15 Deadlift @ 95 LBS     Male Teammate: 3 Deadlift @ 135 LBS
Female Teammate: 12 Deadlift @ 95 LBS     Male Teammate: 6 Deadlift @ 135 LBS
Female Teammate: 9 Deadlift @ 95 LBS      Male Teammate: 9 Deadlift @ 135 LBS
Female Teammate: 6 Deadlift @ 95 LBS        Male Teammate: 12 Deadlift @ 135 LBS
Female Teammate: 3 Deadlift @ 95 LBS        Male Teammate: 15 Deadlift @ 135 LBS

1 min break

 Amrap 3 min

 Push ups

Saturday

Heavy Lift

5-5-5-5 Front squat 85%

Ambur # 2

Buy in
25 overhead squats
5 rnds
25 wall balls
20 pull ups
10 deadlifts
Buy out 25 overhead squats



PLEASE COMMENT ON YOUR FAVORITE SHORT AMRAP AS THERE WILL SOME NEXT WEEK:  ALSO BRYAN ITS YOUR WEEK SO I NEED YOU TO SEND ME YOUR THREE LEAST FAVORITE EXERCISES.