DAILY WOD'S: May 2010

MAY 31, 2010

"NUTS"
10 HSPU
15 DEADLIFT 250/155
25 BOX JUMPS 30"/24"
50 PULL-UPS
100 WALL BALL 20/16
200 DBL UNDERS (600 SINGLES)
400M RUN WITH 45/25 PLATE
FOR TIME

"SATURDAY TEAM WORK"
GHD MB SIT-UPS 20/16
MB OHS 20/16
10,9,8,7,6,5,4,3,2,1
RING PUSH-UPS
PLANKS
10,9,8,7,6,5,4,3,2,1
BOX JUMPS
WALL SIT
10,9,8,7,6,5,4,3,2,1
IN TEAMS OF 2
P1 DOES THE FIRST MOVEMENT
P2 DOES THE SECOND MOVEMENT
THEN SWICTH
THEN:
50 BURPEE PULL-UPS
BETWEEN THE 2 ATHLETES
FOR TIME

MAY 28, 2010

20 BURPEES
THEN:
KB STEP UPS 50/35
KB SIT UPS 50/35
MOUNTAIN CLIMBERS
50,40,30,20,10
THEN:
20 BURPEES
FOR TIME
40MIN MAX

MAY 27, 2010

"552"
5 KB CLEAN PRESS EACH ARM 50/35
OR
5 BARBELL CLEAN PRESS 95/65
5 BUS DRIVERS 50/35
5 KB SNATCH EACH ARM 50/35
OR
5 BARBELL SNATCH 95/65
5 MIN FOR MAX REPS
1 MIN RECOVERY
2 ROUNDS
THEN:
5 PULL-UPS
5 SQUAT JUMPS
10 DBL UNDERS (30 SINGLE)
5 KTE
5 FLUTTER KICKS (4COUNT)
5 MIN FOR MAX REPS
1 MIN RECOVERY
2 ROUNDS
THEN:
DB CURLS
TRI EXT
10,9,8,7,6,5,4,3,2,1

MAY 26, 2010

"CALL ME COACH"
800M RUN
THEN:
DB PLANKS R
DB PLANKS L
KTE
RING ROWS
DYMANIC PUSH-UPS
800M RUN
20,15,10,5
FOR TIME

MAY 25, 2010

DEADLIFT
1-1-1-1-1
THEN:
"DEAD POWER"
DEADLIFT 225/135
KB SWINGS 50/35
PULL-UPS
21,15,9
THEN:
PLANKS 30SEC
FLUTTER KICKS 30SEC
4 ROUNDS
THEN:
BUS DRIVERS 35/20
SIT-UPS
21,15,9

MAY 24, 2010

"CFU FIGHT GONE BAD"
WALLBALL 20/16
SDHP 95/65
BOX JUMPS 24/20
PUSH PRESS 95/65
JUMP ROPE
1 MIN EACH MOVEMENT
1 MIN RECOVERY
5 ROUNDS
OR
"CFU POWER"
10 G2OH 155/105
ROPE SLAMS x 50
10 THRUSTERS 155/105
ROPE SLAMS x 40
10 SQUAT CLEANS 155/105
ROPE SLAMS x30
10 POWER CLEANS 155/105
ROPE SLAMS x 20
10 SDHP 155/105
ROPE SLAMS x 10
THEN:
15 DEADLIFT 185/135
20 PULL-UPS
10 FRONT SQUATS 185/135
20 RING DIPS
5 PRESS 185/135
20 PULL-UPS
10 BACK SQUATS 185/135
20 RING DIPS
15 DEADLIFT 185/135
FOR TIME

MAY 21, 2010

100 JUMP ROPE
HSPU
PUSHUPS
21. 15. 9
100M SPRINT
SITUPS
KTE
21. 15. 9
100 JUMP ROPE
SQUATS
BOX JUMPS
32. 15. 9
100M SPRINT
FOR TIME

MAY 19, 2010

"EASY LIFE"
400M RUN
THEN:
5 MUSCLE UPS
10 PUSH PRESS 95/65
15 KTE
20 SIT-UPS
400M RUN
6 ROUNDS
THEN:
10 BUS DRIVERS
10 V-UPS
200M RUN
2 ROUNDS
FOR TIME

MAY 18, 2010

"WHAT STAIRS"
2 BURPEES
UP DOWN
5 BOX JUMPS
5 PUSHUPS
5 KB SWINGS
20 ROUNDS OR
MAX ROUNDS IN 25MIN

MAY 17, 2010

"KILLER"
15 WEIGHTED LUNGES 45/35 (EACH LEG)
15 KB SWINGS 50/35
15 PUSH UPS
7 ROUNDS
FOR TIME

MAY 15, 2010

"CFU DRAW"
SPADES = BURPEES
HEART = RENEGADE ROW WITH PUSH UP 25/15
CLUB = BOX JUMP
DIAMOND = PULL-UPS
FACE CARD = 10 FLUTTER KICK 4 COUNT
ACE = 5 SQUAT CLEAN 95/65
JOKER x4 = 200M SPRINT
FLIP CARD AND PERFORM MOVEMENT AND NUMBER ON CARD
WHEN THE DECK IS DONE YOUR DONE
FOR TIME

MAY 14, 2010

"BY 3's"
3 HSPU
6 KBSP
9 REV. PUSH-UPS
12 BOX JUMPS
15 SIT-UPS
50M BACKWARDS
50M SPRINT
7 ROUNDS

MARCH 13, 2010

"SPEED IS THE KEY"
KB SWINGS
UPRIGHT ROWS
JUMP ROPE
SPEED SQUARE
SPLIT JUMPS
180 SPEED JUMPS
PULL UPS
PUSH UPS
SQUATS
OH SKIPS
3MIN EACH MOVEMENT
30SEC RECOVERY BETWEEN MOVEMENTS
MAX REPS PER MOVEMENT

MAY 12, 2010

"NONSENSE"
25 BURPEES EACH ATHLETE
THEN:
400M RUN WITH 100LB
100 BOX JUMPS
400M RUN WITH 100LB
100 PRESS 95/65
400M RUN WITH 100LB
100 WALL BALL 20/16
400M RUN WITH 100LB
100 PUSH UPS
2 ROUNDS
THEN:
400M SPRINT
TEAMS OF 4 ATHLETES 2MALE 2FEMALE
400M RUN WITH 100LB IS DONE AS A TEAM
EACH ATHLETE MUST RUN 400M
100LB CAN BE SPLIT BETWEEN YOUR TEAM
FOR BEST RESULTS
100 REPS ONLY 1 MALE AND 1 FEMALE WORKING AT A TIME
ROTATE AS NEEDED
LAST 400M RUN WITHOUT WIEGHTS
MUST BE FINISHED AS A TEAM

MAY 11, 2010

""
10 PUSH UPS
10 SQUAT JUMPS
10 V-UPS
10 PULL UPS
20 MOUNTAIN CLIMBERS
20 FLUTTER KICKS
10 ROUNDS
FOR TIME
THEN:
200M RUN BACKWARDS

MAY 10, 2010

"M.I.A. IN THE DEN"
KB SWINGS 50/35
SITUPS
SQUATS
BURPEES
PRESS 95/65
LUNGES EACH LEG
100M SPRINT
15,14,13,12,11,10
FOR TIME

MAY 7, 2010

"SPANKY MY ARMS AND ABS"
HSPU
SUSPENSION CURLS
FEET BAR
FLUTTER KICKS
SUSPENSION TRI EXT
DIPS
WIPERS
V-UPS
20,15,10,5
THEN:
100 DBL UNDERS
OR
300 SINGLES
FOR TIME

MAY 6, 2010

JUMP ROPE
BURPEES
10M SPRINT
TIRE FLIP
MOUNTAIN CLIMBERS
PLANKS
HANGING L SIT
1 ROUND
MAX REPS IN 1MIN EACH MOMENT
THEN:
SDHP 95/65
WALLBALL 20/16
BOX JUMPS 24/18
THRUSTERS 95/65
JUMPING PULLUPS
3 ROUND
MAX REPS IN 1MIN EACH MOMENT
THEN:
JUMP ROPE
BURPEES
10M SPRINT
TIRE FLIP
MOUNTAIN CLIMBERS
PLANKS
HANGING L SIT
1 ROUND
MAX REPS IN 1MIN EACH MOMENT