5-26-16

Strength: Squat Clean

WOD:

2000m Row

“Randy”

75 Power Snatches (75/55)

5-25-16

Strength: Push Press

WOD:

4/3/2/1 min AMRAP

25 Double Unders

5 Burpees Over Bar

5 Sumo Deadlift High Pulls

1 Min Rest Between Each AMRAP

5-24-16

Strength: 20 Rep Deadlift

 

WOD:

21 Thrusters (95/55)

21 Pull Ups

1 Wall Climb

15 Thrusters (115/75)

15 Chest to Bar

1 Wall Climb

9 Thrusters (125/85)

9 Bar Muscle Ups

1 Wall Climb

5-23-16

Strength: Overhead Squat

 

WOD: For Time

Timed 400m Sprint

Rest 4 Minutes

25 Wall Ball Sit Ups

200m Back Pedal

50 Wall Balls

200m Back Pedal

25 Wall Ball Sit Ups

 

 

 

 

5-21-16

WOD:

21-15-9

Push Press (75/45)

Back Squat (75/45)

then complete

Claudia

5 rounds

20 KettleBell Swings (55/35)

400m Run

 

5-20-16

Strength: 20 Rep Back Squat

WOD: 4 Rounds

15 Bench Jump Overs

15 Pull Ups

15 Step ups w/bumper Plate (45/25)

 

 

 

5-19-16

Strength:  20 Rep Power Clean

 

WOD: 9min AMRAP

100m Run

5 Burpees

1 Tire Flip

 

 

5-18-16

Strength: Snatch Balance

Skill: For Time

 

WOD: For Time

Buy In: 45 Wall Balls

Then Complete

5-10-15-10-5

Hang Snatch

Shoulder to Overhead

5-17-16

Strength: Push Jerk

 

WOD: 16 Minute AMRAP

50 Double Unders

10 Toes To Bar

10 Hand Release Push Ups

20 Kettle Bell Swings

5-16-16

Strength: Back Squats

 

WOD: For Time

10 Calorie Row

10 Deadlifts

Rest :30

15 Calorie Row

15 Deadlifts

Rest 1:00

20 Calorie

20 Deadlifts