Thursday 3.23.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 5 minutes 5 Burpee Pull-ups 10 KBS 5 Ring/Barbell Rows 10 Toe Touch Jumping Jacks “CONDITIONING” Performance/Fitness/Core: AMRAP 8 minutes: 5 Clean and Jerks (95/65) (75/55) (65/45) 7 Burpees 200m Run REST 5:00 AMRAP 8 minutes 5 Power Snatches (95/65) (75/55) (65/45) 7 Box Jumps Overs (24/20) (20/16) 9 C2B Pull-ups / Ring Rows “MIDLINE” AMRAP 7 minutes …

Wednesday 3.22.17

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“PRIMER” In 7:00: 400m Row 40ft. Burpee Broad Jumps 25 Air Squats 1k Bike “CONDITIONING” Performance: For Time: 800m Run 50 KBS (53/35) 50 Wall Balls (20/14) 50 SDHP (95/65) 800m Run Fitness: For Time: 800m Run 50 KBS (44/25) 50 Wall Balls (14/12) 50 SDHP (75/55) 800m Run Core: For Time: 600m Run 35 KBS (35/25) 35 Wall Balls …

Tuesday 3.21.17

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“PRIMER” AMRAP 5 minutes 5 Goblet Squats 5 Half Burpees 20 Single Unders 10 Hollow Body Rocks “STRENGTH” Build to a 3RM Thruster in 10 minutes “CONDITIONING” Performance/Fitness: 4 Sets: AMRAP 3 minutes 7 Thrusters (95/65) (75/55) 7 Burpees 30 Double Unders REST 1:00 Core: 4 Sets: AMRAP 3 minutes 5 Thrusters (65/45) 5 Burpees 20 Double Unders -or- 40 …

Monday 3.20.17

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“PRIMER” EMOM 6 minutes O: 7 Thrusters (45/35) + 5 Burpees E: :45 Air Bike “CONDITIONING” Open 12.3 (Goal: 7 Rounds) Performance: AMRAP 18 minutes: 15 Box Jumps (24/20) 12 Push Press (115/75) 9 Toes to Bar Fitness: AMRAP 18 minutes 15 Box Jumps (20/16) 12 Push Press (95/65) 9 Toes to Bar Core: AMRAP 18 minutes 12 Box Jumps …

Thursday 3.16.17

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“PRIMER” Teams of 2. AMRAP 6 minutes 250/200m Row -partner holds plank “CONDITIONING” Performance/Fitness: AMRAP 17 minutes 200m Run 15 Burpees 200m Run 15 Power Cleans (95/65) Core: AMRAP 17 minutes 200m Run 10 Burpees 200m Run 10 KBS (35/25)

Wednesday 3.15.17

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“PRIMER” In 7 minutes: 400m Row 1k Bike 400m Run “CONDITIONING” Performance/Fitness: AMRAP 11 minutes 20/12 Calorie Bike 10 Toes to Bar 15 KBS (53/35) REST 5:00 AMRAP 11 minutes 20/15 Calorie Row 10 Push Press (95/65) 15 Box Jumps w/ SD (24/20) Core: AMRAP 11 minutes 12/8 Calorie Bike 7 Hanging Knee Raises 10 KBS (35/25) REST 5:00 AMRAP …

Tuesday 3.14.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 5 minutes 7 V-Ups 7 Push-ups 7 Deadlifts (95/65) 7 Toe Touch Jumping Jacks “GYMNASTICS” Toe to Bar Progressions “CONDITIONING” Performance: AMRAP 12 minutes 15 Deadlifts (225/155) 15 Wall Balls (20/14) 15 HSPU Fitness: AMRAP 12 minutes 12 Deadlifts (185/135) 12 Wall Balls (14/12) 12 Assisted HSPU Core: AMRAP 12 minutes 10 Deadlifts (135/95) 10 Wall Balls (12/8) …

Monday 3.13.17

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“PRIMER” AMRAP 5 minutes 7 Goblet Squats 10 Pass Throughs 5/5 Walking Lunges 20 Single Unders “STRENGTH” Every 2:00 x 5 Sets: 3 Back Squats, building from 65% “CONDITIONING” Performance: 3 Rounds for Time: 20 Bar Facing Burpees 50 Double Unders 400m Run Core: 3 Rounds for Time: 12 Bar Facing Burpees 35 DU -or- 50 Singles 300m Run

Friday 3.10.17

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“PRIMER” AMRAP 6 minutes 7 Ring Rows 7 Power Snatch (45/35) 7 OHS (45/35) 200/150m Row “CONDITIONING” Open WOD 17.3 Prior to 8 mins, do: 3 rounds of: 6 Chest-to-bar Pull-ups 6 Squat Snatches, 95/65 lbs — then — 3 rounds of: 7 Chest-to-bar Pull-ups 5 Squat Snatches, 135/95 lbs * Prior to 12 mins, do: 3 rounds of: 8 …

Thursday 3.9.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 5 minutes 20/40/60 Shuttle Run 5 Pull-ups 10 Push-ups 15 Air Squats “CONDITIONING” Performance/Fitness: AMRAP 5 minutes 5 Clean and Jerks (95/65) 5 Burpee Pull-ups 15 Double Unders REST 2:00 AMRAP 5 minutes 10 Push-ups 10 KBS (53/35) 10 Goblet Squats (53/35) REST 2:00 AMRAP 5 minutes 7 SDHP (95/65) 10 Box Jump Overs (24/20) Core: AMRAP 5 …