Thursday 1.26.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 4 minutes 5 SDHP (45/35) 5 Back Rack Box Step Ups (45/35) 5 Jumping Pull-ups REST 2:00 DU Interval 4 x 2:00/1:00 “CONDITIONING” Performance/Fitness: AMRAP 8 minutes 12 SDHP (95/65) 12 Back Rack Box Step Ups (95/65) 12 Med Ball Sit-ups -immediately into: AMRAP 5 minutes 3-rep Front Squat Core: AMRAP 8 minutes 9 SDHP (65/45) 9 Back …

Wednesday 1.25.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 4 minutes 10 Walking Lunge Steps 30ft. High Knees + 30ft. Tail Kicks 3 DL + 3 HPC + 3 S2O (75/55) REST 2:00 BFB Interval 4 x 2:00/1:00 “CONDITIONING” Performance/Fitness: For Time: 400m Run 360ft. Plate Farmer’s Walk (35/25) 400m Run 15 Strict Pull-ups 400m Run 240ft. Bear Crawl 400m Run w/ Med Ball (20/14) Core: 200m …

Tuesday 1.24.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 5 minutes 5 Push-ups 7 Wall Balls 9 Banded Good Mornings REST 2:00 HSPU Interval 4 x 2:00/1:00 “CONDITIONING” Teams of 2. Trade Reps. Performance: AMRAP 12 minutes 15 Deadlifts (225/155) 30 Wall Balls (20/14) 60 Double Unders Fitness: AMRAP 12 minutes 15 Deadlifts (185/135) 30 Wall Balls (20/14) 60 Double Unders Core: AMRAP 12 minutes 10 Deadlifts …

Monday 1.23.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 4 minutes 5 Pass Throughs 5 Ring Rows 5 Squat Clean & Jerk (75/55) REST 2:00 C2B Interval 4 x 2:00/1:00 “CONDITIONING” Performance: (10 minute time cap) 10 Clean and Jerks (135/95) 15 HSPU 10 Wtd. Alt. Pistols (53/35) 15 HSPU 10 Clean and Jerks (135/95) Fitness: (10 minute time cap) 10 Clean and Jerks (115/75) 15 HSPU …

Friday 1.20.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 4 minutes 5 Push-ups 5 Power Snatches (45/35) 5 Front Squats (45/35) REST 4:00 HSPU Interval 4 x 1:30/:30 “CONDITIONING” Performance/Fitness: 15.1 & 15.1a AMRAP 9 minutes 15 T2B 10 Deadlifts (115/75) 5 Snatches (115/75) -then immediately into: In 6 minutes: 1-rep max Clean & Jerk (The clock does not stop for the 15 minutes) Core: AMRAP 9 …

Thursday 1.19.17

Jonathon Shelton WOD 0 Comments

“PRIMER” 2 Sets: :45 10m Shuttle Sprints :15 REST :45 5 Wall Balls + 5 Toe Touch to Jumping Jacks REST 4:00 BFB Interval 4 x 1:30/:30 “CONDITIONING” Performance/Fitness: 3 Rounds for Time: 30 Wall Balls (20/14) 300m Run Core: 3 Rounds for Time: 20 Wall Balls (12/8) 200m Run ROMWOD

Wednesday 1.18.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 4 minutes 5 Ring Rows 5 Goblet Squats 5 KBS REST 4:00 C2B Interval 4 x 1:30/:30 “STRENGTH” Every :30 for 7 minutes perform: 1 Back Squat @ 60% (Bar stays on the back for the entire 7 minutes) “CONDITIONING” Performance: AMRAP 9 minutes 9 Deadlifts (185/135) 12 Box Jumps w/ SD (24/20) 15 HR Push-ups Fitness: AMRAP …

Tuesday 1.17.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 4 minutes 2 x 100ft. Shuttle Sprints 10 Air Squats 10 Toe Touch to Jumping Jacks REST 4:00 DU Interval 4 x 1:30/:30 “CONDITIONING” Performance: 3 Rounds for Time: 20 Push Press (95/65) 50 Walking Lunge Steps 20 Russian KBS (70/53) Fitness: 3 Rounds for Time: 20 Push Press (75/55) 50 Walking Lunge Steps 20 Russian KBS (53/35) …

Monday 1.16.17

Jonathon Shelton WOD 0 Comments

“PRIMER” 5 Sets of: :45 Max Row and/or Bike :15 REST Immediately into: 3:00 Bottom of FS Hold (135/95) REST 4:00 T2B Interval 4 x 1:30/:30 “CONDITIONING” Performance/Fitness: AMRAP 10 minutes 15 Wall Balls (20/14) 12 KBS (70/53) 9 Calorie Row or Bike Core: AMRAP 10 minutes 12 Wall Balls (12/8) 9 KBS (35/25) 6 Calorie Row or Bike ROMWOD

Friday 1.13.17

Jonathon Shelton WOD 0 Comments

“PRIMER” 2 Sets: 1:00 100ft. Runs (wall to wall) 1:00 5 V-Ups + 5 Air Squats + 5 Push-ups 1:00 5 Power Cleans + 10/7 Calorie Row -REST :30 REST 4:00 HSPU Interval 5 x 1:00/:20 “CONDITIONING” Open WOD 14.4 Performance/Fitness: AMRAP 14 minutes 60 Calorie Row 50 Toes to Bar 40 Wall Balls (20/14) 30 Power Cleans (135/95) 20 …