Thursday 8.3.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 5 minutes 3 Pull-ups 5 Push-ups 7 Air Squats “STRENGTH” Build to a 5RM Bench Press in 10 minutes -Drop 10% x 8 reps -Drop 10% x 10 reps -Drop 10% x 12 reps + 3 Sets: 10 DB Bent Over Reverse Fly REST :30 15 Banded Push-downs REST 1:30 “CONDITIONING” Performance: 3 Rounds for Time: 15 C2B …

Wednesday 8.2.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 5 minutes 5 Deadlifts (75/55) 5 Hang Power Cleans (75/55) 5 Thrusters (75/55) 5 Bar Facing Burpees “CONDITIONING” TEAMTASTIC Event #3 In 8 minutes: Row 1500m trade @750 Max Reps Deadlifts (275/185)(185/125) In 10 Minutes: partner runs 800 then other run Max Reps Power Cleans (185/125)(135/95) In 12 Minutes: Bike 100 calories trade as needed Max Reps Overhead …

Tuesday 8.1.17

Jonathon Shelton WOD 0 Comments

“PRIMER” EMOM 6 minutes O: 3 thrusters + 20 single unders E: 15 Box Step Overs “CONDITIONING” Performance/Fitness/Core: AMRAP 5 minutes 10 Wall Balls (20/16) (16/12) (12/8) 10 Box Jump Overs (24/20) (20/16) (16/12 REST 3:00 AMRAP 5 minutes 10 Push-ups 30 Double Unders REST 3:00 AMRAP 5 minutes 10 Toes to Bar 10 Push Press (95/65) (75/55) (65/45)

Monday 7.30.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 5 minutes 3/3 Spiderman Crawls 10 Walking Lunge Steps 5 Toes to Bar 10 Toe Touch Jumping Jacks “STRENGTH” 3 Sets: 16 Back Rack Walking Lunge Steps (turn around at 8 steps) REST 1:00 10 Wtd. Hip Extensions @ 1112 REST 1:00 + 3 Sets: 7 Front Squats @ 65% REST :30 5 Strict T2B REST 1:00 “CONDITIONING” …

Tuesday 7.25.17

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“PRIMER” AMRAP 6 6 front squats 6 deadlifts 20 SU “STRENGTH” In 12:00 find a 5 rep deadlift “CONDITIONING” AMRAP 13 minutes Performance/Fitness 30 Double Unders 16 OH Plate Lunges (45/25) Core 90 Single Unders 16 OH Plate Lunges (25/15)

Monday 7.24.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 6 5 Supine Pull-ups 5 Push-ups 5 Burpees 5 Strict Press “STRENGTH” 4 Sets: SIMS press complex REST :60 + 3 sets; 10/10 Alt. Hammer Curls :30 REST 15 Banded Push-downs :30 REST “CONDITIONING” Performance: 4 Rounds 10 Shoulder to Overhead (155/110) 10 Bar Facing Burpees :60 REST b/t rounds Fitness: 4 Rounds 10 Shoulder to Overheads (135/95) …

Friday 7.21.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 6 30 second bike 10 thrusters “STRENGTH” 16 min EMOM 1- 7 Bench 2- 7 chin ups 3- 7 plate plyo push ups 4- Rest “CONDITIONING” Performance/Fitness AMRAP 7 15/12 cal bike 200m run Rest 3 AMRAP 7 15/12 cal row 10 handstand push ups Core AMRAP 7 10/8 cal bike 200m run Rest 3 AMRAP 7 10/8 …

Thursday 7.20.17

Jonathon Shelton WOD 0 Comments

“PRIMER” EMOM 6: O- 15 jump squats E- 5 power clean + 5 jerks “STRENGTH” 3 sets: 8/leg front rack step ups :30 rest 8 DB/KB RDL :60 Rest + 3 sets: 1:00 Wall Sit :30 rest 40ft banded X walk – 20’/ side :30 rest “CONDITIONING” EMOM 14 Performance O- 10 clean and jerks 135/95 E- 15 box jump …

Wednesday 7.19.17

Jonathon Shelton WOD 0 Comments

“PRIMER” EMOM 10 O: 5 front squats + 5 push press E: :30 row “CONDITIONING” TEAMTASTIC Workout #1 Performance/Rx Teams of 2. Trade Rounds. AMRAP in 25 minutes Bike 600m 4 Squat Clean Thrusters (135/95) Intermediate Teams of 2. Trade Rounds. AMRAP in 25 minutes Bike 400m 4 Thrusters (95/65)

Tuesday 7.18.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 5 8 push ups 7 supine pullups 6 OHS 45/35 “STRENGTH” 4 sets: 3 bench :30 rest 12 crossbody hammer curl 1:00 rest + EMOM 12 minutes 1st Minute: 10 Strict HSPU (use deficit) 2nd Minute: 10 Plate Front Raises 3rd Minute: 10 Strict Pull-ups “CONDITIONING” Performance: AMRAP 12 minutes 9 Deadlifts (155/110) 6 Burpees 3 Power Cleans …