Wednesday 5.17.17

Jonathon Shelton WOD 0 Comments

“PRIMER” In 8:00 50 Double Unders 400m Run 500m Row 10 Front Squats “CONDITIONING” Performance/Fitness: For Time: 20 Box Jump Overs (24/20) (20/16) 20 Front Squats (185/125) (155/110) 20 Box Jump Overs (24/20) (20/16) 20 Push Jerks (135/95) (115/75) 20 Box Jump Overs (24/20) (20/16) 20 Front Squats (185/125) (155/110) Core: For Time: 10 Box Jump Overs (20/16) 20 Front …

Tuesday 5.16.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 6 minutes 7 Russian KBS 10 KB Sumo Deadlifts 7 Goblet Squats 10 Ring Rows “STRENGTH” 5 x 3 Deadlifts, rest 2:00 between sets “CONDITIONING” Performance/Core: AMRAP 8 minutes 400m Run -then with remaining time, AMRAP the following: 3 Burpees Over Barbell 5 Thrusters (75/55) 7 C2B Pull-ups Core: AMRAP 8 minutes 200m Run -then with remaining time, …

Monday 5.15.17

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“PRIMER” AMRAP 5 minutes 5 Push-ups 10 Toe Touch Jumping Jacks 10 Spiderman Crawl Steps :20 Max Effort Air Bike “SKILLS” Pick 1 of the following to practice for 6 minutes: 1. Single Unders 2. Double Unders 3. Triple Unders “CONDITIONING” Performance: AMRAP 10 minutes 10 Handstand Push-ups 16 Front Rack Walking Lunge Steps (95/65) Fitness: AMRAP 10 minutes 10 …

Friday 5.12.17

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“PRIMER” AMRAP 5 minutes 10 Wall Balls (very light) 10 KB Deadlifts 5 Burpee Pull-ups “CONDITIONING” Teams of 2. Trade reps every minute. Performance/Fitness: AMRAP 16 minutes 50 Wall Balls (20/14) (14/12) 40 Deadlifts (155/110) 30 Air Bike Calories 20 Burpee Box Jump Overs (24/20) (20/16) 10 Bar Muscle Ups (Jumping BMU) Core: AMRAP 16 minutes 40 Wall Balls (12/8) …

Thursday 5.11.17

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“PRIMER” EMOM 6 minutes O: 5 Toes to Bar + 20 Double Unders E: 5 Bent Over BB Rows + 5 Bar Facing Burpees “STRENGTH” 3 Sets: 12 Bent Over DB Row L Arm REST 1:00 12 Bent Over DB Row R Arm REST 1:00 “CONDITIONING” Performance/Fitness: 3 Rounds for Time: 25 Push-ups 50 Abmat Sit-ups 75 Double Unders

Wednesday 5.10.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 5 minutes 5 Thrusters (45/35) 5 Ring Rows 5 V-Ups Lap around gym “CONDITIONING” Performance: 2 Rounds for Time: 30 Squat Cleans (95/65) 30 Pull-ups 800m Run Fitness: 2 Rounds for Time: 30 Squat Cleans (75/55) 20 Pull-ups 800m Run Core: 2 Rounds for Time: 20 Squat Cleans (65/45) 15 Assisted Pull-ups 400m Run

Tuesday 5.9.17

Jonathon Shelton WOD 0 Comments

“PRIMER” In 8 minutes: 400m Run 20 Spiderman Lunges 20 Russian KBS 50 Double Unders “STRENGTH” Push Press 5-5-3-3-1-1 “CONDITIONING” Performance/Fitness: AMRAP 6 minutes 6 Burpees to Plate 6 OH Plate Lunges (45/35) Core: AMRAP 6 minutes 6 Burpees to Plate 6 OH Plate Lunges (25/15)

Monday 5.8.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 5 minutes 5 Front Squats (45/35) 5 Bar Facing Burpees 10/7 Calorie Row “CONDITIONING” Performance: 5 Rounds: AMRAP 3 minutes 10 Front Squats (185/125) 10 Box Jumps (30/24) Row for Max Calories REST 3:00 bt/ rounds Fitness: 5 Rounds: AMRAP 3 minutes 10 Front Squats (135/95) 10 Box Jumps (24/20) Row for Max Calories REST 3:00 b/t rounds …

Friday 5.5.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 4 minutes 3 Burpees 6 KBS “GYMNASTICS” EMOM 12 minutes 1st Minute: 7-10 Candlestick Roll-ups 2nd Minute: 7-10 Headstand Wt. Transfers 3rd Minute: 7-10 7-10 Hollow/Arch Kipping Pull-ups “CONDITIONING” Performance/Fitness: AMRAP 9 minutes 20/15 Air Bike Calories 20 Deadlifts (135/95) REST 5 minutes AMRAP 9 minutes 20/15 Row Calories 20 Box Jump Overs (24/20) Core: AMRAP 9 minutes …

Thursday 5.4.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 5 minutes 5 Pass Throughs 5 Bar/Ring Rows 5 V-Ups 20ft. Bear Crawl “STRENGTH” 4 Sets: 10 Seated DB Presses REST 1:00 10 Bent Over Landmine Rows REST 2:00 + 3 Sets: Max Effort Barbell Front Raises REST 90-120s between sets “CONDITIONING” Teams of 2. Trade Reps. Performance/Fitness: AMRAP 12 minutes 50 Air Bike Calories 25 Burpees 25 …