WOD

Wednesday 5.6.15 WOD

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STRENGTH: hollow hold cluster; 10.10.10 x 3, rest 10 sec. bt. clusters rest 1 min bt. sets WOD: 12 minute amrap 30m Farmers walk – (70/53# per hand) 10m burpee broad jump 100m run

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Tuesday 5.5.15 WOD

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STRENGTH: Strict Press   5-3-1-3 reps WOD: “Freight Train” 5 rds 3 min AMRAP 3 Hang Power Cleans (135/95) 6 Push Ups 9 Air Squats Rest 1 minute

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Monday 5.4.15 WOD

STRENGTH: EMOM x 8 minutes – 1 Squat clean thruster – build to a HS WOD: 2 rounds for time 30 pull ups 30 kb front rack walking lunge steps (53/35# one kb held @ chest)

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Saturday 5.2.15 WOD

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3 rounds for time 200m Kb Run (53/35) 15 S2OH (135/95) 400m run 50 double unders 

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Friday 5.1.15 WOD

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“Fight Gone Bad” 3 rds 1 min max Wall Balls (24/20) 1 min max Summo Deadlift High-pulls (75/55) 1 min max Box Jumps (20) 1 min max Push Press (75/55) 1 min Rest

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Thursday 4.30.15 WOD

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Teams of 2  Must complete max reps of the following  10 rounds of: 30 seconds of burpees  Rest 30 seconds  30 seconds of dumbbell thrusters, 45/25# per hand  Rest 30 seconds   *P1 will do 30 sec. of burpees, P2 will do 30 sec. of db thrusters.  For round 2 they will switch exercises, P2 does 30 sec. of burpees, and P1 does 30 sec. of db thrusters.  They will continue in this fashion for 10 rounds and max reps

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Wednesday 4.29.15 WOD

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STRENGTH: Strict pull up x 5 reps EmOM x 5 minutes WOD: 8 mins to establish a 1 rep Power Clean Rest 4 mins 4 min AMRAP 90% of 1 rep

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Tuesday 4.28.15 WOD

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20 min AMRAP 400m Run 10 Strict HSPU 50 Double Unders 

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Monday 4.27.15 WOD

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STRENGTH: BN Snatch grip push press + OHS; 3+2 x 4sets WOD: 5.4.3.2.1 Muscle Ups Dead Lifts @ 275 / 185 Barbell Facing Burpee

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Sunday 4.26.15

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Rest Day!   Box Brief: Last week to sign-up for Memorial Day Murph. Email info@houseofcrossfit.com to pre-order your shirt now!

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