Wednesday 4.26.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 6 minutes 6 Spiderman Lunges 6 Toes to Bar 12 DU 12 Russian KBS “CONDITIONING” Teams of 2. Trade Reps. Performance/Fitness: AMRAP 15 minutes 100 Air Bike Calories 75 KBS (53/35) 50 Box Jump Overs (24/20) REST 5:00 AMRAP 15 minutes 100 Row Calories 75 Push-ups 50 Goblet Squats (53/35) Core: AMRAP 15 minutes 75 Air Bike Calories …

Tuesday 4.25.17

Jonathon Shelton WOD 0 Comments

“PRIMER” EMOM 6 minutes O: 9 DL/6 HPC/3 PJ (75/55) E: 15 Toe Touch Jumping Jacks “STRENGTH” 3 Sets: 10 Single Arm Kneeling Landmine Presses REST :30 10 Single Arm KB/DB Bent Over Rows REST 1:30 “CONDITIONING” Benchmark: DT Performance: 5 Rounds for Time: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) Fitness: 5 Rounds for …

Monday 4.24.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 5 minutes 7 Wall Balls 7 V-Ups 10/7 Air Bike Calories AFAP “STRENGTH” EMOM 6 minutes O: 3 Back Squats @ 75% E: 100m Row “CONDITIONING” 500m Row TT + Performance: 5 Rounds for Time: 12 Wall Balls (20/14) 12 Toes to Bar Fitness: 5 Rounds for Time: 12 Wall Balls (14/12) 12 Toes to Bar Core: 5 …

Friday 4.21.17

Jonathon Shelton WOD 0 Comments

“CONDITIONING” Teams of 2. Trade every 1:00 Minutes 0-10 Max Meter Row Minutes 10-15 REST Minutes 15-21 5 C2B Pull-ups 10 Push-ups 15 Wall Balls Minutes 21-31 Max Distance Bike

Wednesday 4.19.17

Jonathon Shelton WOD 0 Comments

“PRIMER” Teams of 2. Trade Rounds. Partner holds plank. AMRAP 6 minutes 7 KBS 7 Wall Balls “CONDITIONING” Performance: AMRAP 10 minutes 15/10 Calories Air Bike 7 Power Cleans (135/95) 10 Wall Balls (20/14) REST 5:00 AMRAP 10 minutes 20/15 Calorie Row 35 Double Unders 10 Back Squats (135/95) (from floor) Fitness: AMRAP 10 minutes 15/10 Calories Air Bike 7 …

Tuesday 4.18.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 6 minutes 5 Push-ups 5 KB Sumo Deadlifts 5 Pass Throughs 20ft. Bear Crawl “STRENGTH” In 7 minutes, build to a max Strict Press -then perform: EMOM 5 minutes 5 Push Press @ weight above “CONDITIONING” Performance: 10 Rounds for Time: 15 Deadlifts (135/95) 15 Push-ups Fitness: 10 Rounds for Time: 12 Deadlifts (135/95) 12 Push-ups Core: 10 …

Monday 4.17.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 5 minutes 3 Sets: :30 Shuttle Sprints (20′ down/back) :30 SDHP (45/35) :30 Front Squat (45/35) :30 Toe Touch Jumping Jacks “CONDITIONING” Benchmark: Wood Performance: 5 Rounds for Time: 400m Run 10 Burpee Box Jumps (24/20) 10 SDHP (95/65) 10 Thrusters (95/65) REST 1:00 b/t rounds Fitness: 5 Rounds for Time: 400m Run 8 Burpee Box Jumps (24/20) …

Friday 4.14.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 5 minutes 7 Front Squats 15 Single Unders 40ft. Bear Crawl “STRENGTH” Every 2:00 x 5 Sets: 3 Front Squats @ 52X1 “CONDITIONING” Performance: 5 Rounds for Time: 25 Push Press (75/55) 50 Double Unders Fitness: 5 Rounds for Time: 20 Push Press (75/55) 40 Double Unders Core: 5 Rounds for Time: 15 Push Press (45/35) 50 Single …

Thursday 4.13.17

Jonathon Shelton WOD 0 Comments

“PRIMER” 3 Sets: :30 SDHP :30 No Squat Wall Balls :30 Single Unders :30 Air Squats “CONDITIONING” Benchmark: Kelly Performance: 5 Rounds for Time: 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14) Fitness: 5 Rounds for Time: 400m Run 25 Box Jumps (20/16) 25 Wall Balls (14/12) Core: 5 Rounds for Time: 300m Run 15 Box Jumps (20/16) …

Wednesday 4.12.17

Jonathon Shelton WOD 0 Comments

“STRENGTH” Every 2:00 x 5 Sets: 5 Hang Power Cleans + 1 Jerk “CONDITIONING” Performance: AMRAP 12 minutes Teams of 2. Trade every 1:00 10 Deadlifts (225/155) 20 Calorie Row 30 Toes to Bar 20 Calorie Bike 10 Burpee Pull-ups Fitness: AMRAP 12 minutes Teams of 2. Trade every 1:00 10 Deadlifts (185/135) 20 Calorie Row 30 Toes to Bar …