WOD correction

1.0/.5 poof KB

WOD 05/21/14

WOD courtesy of CrossFit Forward
2X15 CFWU
Skill 10 min
Handstand hold, HS walk, headstand, or otherwise practice getting upside down.
WOD
5 Rounds AQAP
Take KB to loading dock, leave KB
From loading dock run up to end of parking lot and back to KB.
30 Russian KBS 1.5/1
 

WOD 5/20/14

WU
Burgener WU
20 Medball cleans
20 Wall OHS
Strength
5x5 Strict Pull up
WOD
15, 12, 9, 6, 3
Power Snatch 105/75
Slamball 20/10
Clean & Jerk 105
PWOD
Stretch

WOD 5/19

WOD 5/19 WU CFWU 2X15 Strength 3x5 Squat Clean heavy WOD EMOM 10 min all @ 135# 1DL, 1 HPC 1 FS HRPU for the remainder of the minute. PWOD Tabata BJ 24 / 20

The Rope

WU
AC 10min
Strength
6 x 20 sec L sit
WOD
The Rope
5 Rounds AQAP
20 DU
5 HSPU
3 Rope Climb
PWOD
8 30 sec rounds
Sprint length of gym and back
Rest remaining time left in round

Tabata

WU
Slow row 500
Over under
Forward roll
Backward roll
25 Pushups
25 Sit ups
25 Superman banana
Strength
5x5 PP
WOD
Rotating Tabata
K2E
WB 20/14
KBS 1.5/1
Burpees

The Viking

WU
25 each
Jumping Jacks
Alternating Toe Touch
Pushups
GHD Situps
Back Extensions
Strength
5x5 DL @75%
WOD
"The Viking"
AQAP
Row 1000m
Run around building with 10 hammer
75 Hammer Strikes L&R Hand
Run back around building
Row 1000m
PWOD
Stretch/Mobilize

It's not cold outside

WU
2x10 CFWU
Strength
5x3 OHS @ 75%
WOD
It's not cold outside...
Run around building to tires with bar 45/33 then
30,25,20,15,10,5
BS 45/33
PP 45/33
Run back around building 45/33
PWOD
Stretch/Roll out