WODS: May 2014

CALENDAR VIEW
Friday, May 30 2014
Dogberry
400M Run
10 x Muscle Up
15 x Deadlift (255/165)   [315/205]
20 x Box Jump (24/20)
400M Run
20 x Box Jump (24/20)
15 x Deadlift (255/165)   [315/205]
10 x Muscle Up
400M Run
*Sub 1:1 C2B/Ring Dip for MU*
Thursday, May 29 2014
SYTYCD
15 MIN AMRAP:
3 x Power Snatch (135/95)   [185/125]
7 x Bar Facing Burpee
10 x Toes 2 Bar
Wednesday, May 28 2014
MBV2014
21-15-9
Thruster (115/75)   [135/95]
Box Jump (24/20)   [30/24]
*10 MIN CAP*
Tuesday, May 27 2014
Empire
10 MIN EMOM:
3 x Hang Power Clean
then
30-20-10
Wall Ball (20/14)
Pull Up   [C2B]
Friday, May 23 2014
Endor
9-6-3
Front Squat (185/125)
Wall Climb
*5 MIN CAP*

1 MIN REST

10-20-30
HR Push Up   [HSPU/Strict]
KB Swing (24/16kg)
*6 MIN CAP*
Thursday, May 22 2014
Kashyyyk
800M Run "Buy In"
then
4 Rounds:
10 x Thruster (95/65)
15 x Toes 2 Bar
then
200 x Double Under "Cash Out"
Wednesday, May 21 2014
Hoth
20 MIN AMRAP:
9 x Power Clean (155/105)
12 x Pull Up   [C2B]
15 x Wall Ball (20/14)
Tuesday, May 20 2014
Alderaan
15 MIN EMOM:
1 x Squat Clean
2 x Front Squat
1 x Split Jerk
then
30-20-10
Air Squat
Burpee
KB Swing (24/16kg)
*7 MIN CAP*
Monday, May 19 2014
Little Event 6
400M Run
30 x Box Jump Over (24/20)
30 x Deadlift (185/125)
30 x Wall Ball (20/14)
30 x Ring Dip
30 x Wall Ball (20/14)
30 x Deadlift (185/125)
30 x Box Jump Over (24/20)
400M Run
*21 MIN CAP*
Thursday, May 15 2014
Dagobah
12 MIN AMRAP:
10 x Power Snatch (95/65)
10 x Toes 2 Bar
20 x Lateral Jump Over Bar
*10 x Air Squat EMOM*
Wednesday, May 14 2014
Tatooine
10 x Plate Push 50ft. (5/2.5lb Metal Plate)
75 x Wall Ball (20/14)
800M Run
*For Time*
Tuesday, May 13 2014
Naboo
3 Rounds:
5 x Deadlift (225/155)
8 x HR Push Up
Rest 1 MIN
then
3 Rounds:
7 x Pull Up
12 x Box Jump (24/20)
Rest 1 MIN
then
20 x Bar Facing Burpee
Score is Total Time
*12 MIN CAP*
Monday, May 12 2014
Coruscant
5 Rounds:
5 x Squat Clean (135/95)
30 x Double Under
200M Run
30 x Double Under
5 x Squat Clean (135/95)
*18 MIN CAP*
Friday, May 9 2014
Fancy
50 x Air Squat
40 x KB Swing (24/16kg)
30 x Toes 2 Bar
20 x Burpee Box Jump Over (24/20)
10 x Strict Pull Up [L-Pull Up]
20 x Burpee Box Jump Over (24/20)
30 x Toes 2 Bar
40 x KB Swing (24/16kg)
50 x Air Squat
Thursday, May 8 2014
Nagini
30 x Power Clean (155/105)
Rest 1 MIN
60 x ABMAT Situp
Rest 1 MIN
30 x Front Rack Lunge (155/105)
*12 MIN CAP*
Wednesday, May 7 2014
Aragog
10 MIN E30SEC:
1 x Hang Squat Snatch
then
10 MIN AMRAP:
8 x Push Jerk (135/95)
10 x Pull Up
30 x Double Under
Tuesday, May 6 2014
Norbert
9-6-3:
Deadlift (225/155)
Toes 2 Bar
then
30 x Wall Ball (20/14)   [50x]
30 x HR Push Up   [HSPU/Strict]
*10 MIN CAP*
Monday, May 5 2014
¡Cinco de Mayo!
30-25-20-15-10-5
Front Squat (75/55)
Box Jump (24/20)
Burpee
*18 MIN CAP*
Friday, May 2 2014
Micah Lanier's B-Day WOD
"Nancy"
5 Rounds:
400M Run
15 x Overhead Squat (95/65)
Thursday, May 1 2014
Fang
10 MIN EMOM:
5 x Front Squat
then
5 Rounds:
50 x Double Under
10 x Shoulder to Overhead (115/75)
10 x Toes 2 Bar
*10 MIN CAP*

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