WOD for 5/22/15

Skill:
Take 10-12 minutes to work on Pistols or Pistol Progressions

WOD:
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 10 Toes to Bar
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 20 Goblet Hold Reverse Lunges – Alternating Legs

WOD for 5/21/15

Strength:
For max reps:
Strict Pronated-Grip Pull-Ups
Rest 90 seconds
Strict Mixed-Grip Pull-Ups
Rest 90 seconds
Strict Supinated-Grip Pull-Ups
If you’re using assistance, use the same level of assistance for every set.

WOD:
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/35lbs)
30 Pull-Ups

WOD for 5/20/15

Three sets (12 minutes) of:
30 seconds of Muscle-Ups or Ring Dips
Rest 30 seconds
30 seconds of Toes to Bar
Rest 30 seconds
30 seconds of L-Sit or L-Sit Progression
Rest 90 seconds

WOD:
Every 5 minutes, for 25 minutes (5 sets) for times:
Run 400 Meters
25 Push-Ups

WOD for 5/19/15

Strength:
Front Squat
Set 1 – 4 reps @ 65%
Set 2 – 3 reps @ 75%
Set 3 – 2 reps @ 80%
Set 4 – 3 reps @ 85%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%
Set 7 – 2 reps @ as heavy as possible
Rest 2 minutes between sets.

WOD:
Three rounds for time of:
30 Wall Ball
20 Burpees
10 Box Jump-Overs

WOD for 5/18/15

Two sets of:
Jerk Footwork Drills x 10 perfect reps

Every two minutes, for 10 minutes (5 sets):
Jerk x 1 rep

Keep all five sets between 70-90% of your 1-RM

WOD:
Complete as many rounds and reps as possible in 8 minutes of:
10 Shoulder to Overhead (135/95 lbs)
50 Double Unders