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SouthOrlandoCF
asdfasdf

May 27th, 2016

Row 500m

Group Dynamic

Strength: Deadlift (Wendler)
Day 3/Week 2
5 x 40,50,60%
3x 70,80,90%

WOD: For Time
400m Run
21 Power Snatch (95/65)
21 Burpees
400m Run
15 Power Snatch
15 Burpees
400m Run
9 Power Snatch
9 Burpees
400m Run

SouthOrlandoCF
asdfasdf

May 26th, 2016

Row 500m and Run 400m

Group Dynamic

Skill: 12 min EMOM
1 Muscle up every :45 secs (Bar or Ring)
Practice modifications. Transitions and pulls if you don't have one yet.

WOD: 10 min AMRAP
6 Pistols
9 Handstand Pushups
12 Thrusters (95/65)
30 Double Unders

SouthOrlandoCF
asdfasdf

May 25th, 2016

Row 500m and Run 400m
CrossFit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: Hip Flexor and Glutes


Strength: Wendler
Wk2/Day2

WOD: For Time
100 Air Squat Buy In
25-20-15-10-5
Hang Power Cleans 115/85
Sit Ups (2x)

SouthOrlandoCF
asdfasdf

May 24, 2016

Run  800m
Crossfit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: Lats and Chest


Skill/Cond: 12 min EMOM
A: HSPU (Strict)
B: Row for Cals
C: Double Unders
D: Run 200m


WOD: 5 Rds for Time
15 Burpees
20 Box Jumps 24/20
25 Pull Ups

SouthOrlandoCF
asdfasdf

May 23rd, 2016

Row 1000m
CrossFit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: Hips + Shoulders


Strength: Wendler Wk2/Day1
Front Squat


WOD: 4 Rds for Time
9 Power Cleans 115/80
15 Wall Balls 20/14
21 Push Ups

SouthOrlandoCF
asdfasdf

May 20th, 2016

Run 800m
CrossFit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: Posterior Chain

Strength: Wendler
Wk1/Day3
Deadlifts


WOD: For Time
50 Push Press (95/65)
30 Dubs
4 Rope Climbs
30 Dubs
30 OHS (95/65)
30 Dubs
20 Push Ups
30 Dubs
10 Thrusters (95/65)

SouthOrlandoCF
asdfasdf

May 19th, 2016

Row 1000m
CrossFit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: Hips and Hami's


Strength: Snatch and OHS
*Every 45 seconds for 15 rounds perform a Snatch and OHS


WOD: "Helen Plus"
5 Rds for Time
400m Run
21 Kettle Bell Swings 53/35
12 Pull Ups

SouthOrlandoCF
asdfasdf

May 18th, 2016

Row 1000m
CrossFit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: Hips and Chest


Strength: Wendler Wk1/Day2
Push Press or Bench Press


WOD: 12 min AMRAP
5 Power Cleans 155/105
10 Burpees
15 Box Jumps 30/24

SouthOrlandoCF
asdfasdf

May 17th, 2016

Row and Run 500m
CrossFit Warm UPx2


Dynamic Warm Up+Mobility
Mobility: T-Spine and Shoulders


Skill/Cond: 20 min EMOM
Mins 1-5: Muscle Up
Mins 6-10: Double Unders
Mins 11-15: HS Walk or Hold
Mins 16-20: 200m Run


WOD: 5 Rds for Time
15 Wall Balls 20/14
6 Deadlift  185/135



CORE: 100 Sit Ups

SouthOrlandoCF
asdfasdf

May 16th, 2016

Row 1000m
CrossFit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: Hip flexor and Glutes


Strength; Wendler 2
Wk 1/Day 1



WOD: For Time
1000m Row
50 HSPU
30 TTB


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