Wednesday 3.7.17

Jonathon Shelton WOD 0 Comments

“PRIMER” EMOM 10 minutes O: 15/12 Calorie Row E: 10 Wall Balls + 10 KBS “CONDITIONING” Performance/Fitness: For Time: 600m Run 21 Power Snatches (75/55) 21 OHS (75/55) 400m Run 15 Power Snatches 15 OHS 200m Run 9 Power Snatches 9 OHS Core: For Time: 400m Run 15 Power Snatches (45/35) 15 OHS (45/35) 200m Run 12 Power Snatches 12 …

Tuesday 3.7.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 5 minutes 10 Banded Good Mornings 10 Walking Lunges 10 Push-ups “GYMNASTICS” 10 minutes of Pistol Practice “CONDITIONING” Performance: AMRAP 15 minutes 800m Run -them AMRAP the following: 15 Deadlifts (185/135) 15 HSPU Fitness: AMRAP 15 minutes 800m Run -then AMRAP the following: 12 Deadlifts (155/110) 12 HSPU -or- Assisted HSPU Core: AMRAP 15 minutes 600m Run -then …

Monday 3.6.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 5 minutes 10/7 Calorie Row 10 Front Squats (45/35) 5 Half Burpees “STRENGTH” Every 4:00 x 4 Sets: 10 Front Squats @ 65% “CONDITIONING” Performance: AMRAP 9 minutes 3-6-9-12..etc. KBS (70/53) Burpees to Plate Fitness: AMRAP 9 minutes 3-6-9-12…etc. KBS (53/35) Burpees to Plate Core: AMRAP 9 minutes 3-6-9-12..etc. KBS (35/25) Burpees to Plate

Friday 2.3.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 5 minutes 10 Walking Lunge Steps 5 Burpee Pull-ups 5 V-Ups “CONDITIONING” Open WOD 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and …

Thursday 3.2.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 5 minutes 10 Walking Lunges 7 Push-ups 5 Pull-ups “CONDITIONING” AMRAP 20 minutes @ easy pace Performance/Fitness: 200m Run w/ med ball 10 Burpees 200m Run w/ med ball 10 Wall Balls (20/14) (14/12) Core: 200m Run w/ med ball 7 Burpees 200m Run w/ med ball 7 Wall Balls (12/8) ROMWOD

Wednesday 3.1.17

Jonathon Shelton WOD 0 Comments

“PRIMER” EMOM 6 minutes O: :45 Calorie Row E: :45 Burpee to Plate “CONDITIONING” AMRAP 15 minutes Teams of 2. Trade Reps. Performance: 50 Calorie Row 50 Box Jumps (24/20) 50 Calorie Bike 50 KBS (70/53) Fitness: 50 Calorie Row 50 Box Jumps (24/20) 50 Calorie Bike 50 KBS (53/35) Core: 35 Calorie Row 35 Box Jumps (20/16) 35 Calorie …

Tuesday 2.28.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 5 minutes 10 SDHP (45/35) 10 Box Jumps 10 Push Press (45/35) “CONDITIONING” Performance: 4 Rounds for Time: 400m Run 15 SDHP (115/75) 15 HSPU Fitness: 4 Rounds for Time: 400m Run 12 SDHP (95/65) 12 HSPU Core: 4 Rounds for Time: 300m Run 9 SDHP (75/45) 9 Seated DB Presses ROMWOD

Monday 2.27.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 5 minutes 7 Power Cleans (45/35) 7 Burpee Broad Jumps 7 Goblet Squats 7 Lunges/leg “STRENGTH” Every 4:00 x 4 Sets: 10 Back Squats @ 65% “CONDITIONING” Performance: AMRAP 12 minutes 10 Power Cleans (135/95) 10 C2B Pull-ups Fitness: AMRAP 12 minutes 10 Power Cleans (115/75) 7 C2B Pull-ups Core: AMRAP 12 minutes 7 Power Cleans (95/65) 7 …

Friday 2.24.17

Jonathon Shelton WOD 0 Comments

“BULLETPROOF WARM-UP” 8 Quad Thorasic Rotations/side 8 Sumo Inchworm Push-ups 8 Hip Down Push-ups 8 Alternating Shoulder Taps + 2 Rounds: 8 1-arm High Pulls/arm 8 Jump Squats 60ft. OH Carry/arm “CONDITIONING” Open WOD 17.1 Rx’d For Time: (20 minute cap) 10-20-30-40-50 Alt. DB Snatches (50/35) 15-15-15-15-15 Burpee Box Jump Overs (24/20) Scaled 10-20-30-40-50 Alt. DB Snatches (35/20) 15-15-15-15-15 Burpee …

Thursday 2.23.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 4 minutes 60ft. High Knees 7 Push-ups 60ft. Tail Kicks 7 Banded Good Mornings “CONDITIONING” Performance/Fitness: 4 Sets: 400m Run REST :30 20 KBS (53/35) REST :30 20 Box Jump Overs (24/20) REST 2:00 Core: 4 Sets: 300m Run REST :30 15 KBS (35/25) REST :30 15 Box Jump Overs (20/16) REST 2:00