Strength: EMOM Deadlifts
WOD: AMRAP Don’t drop the bar
2-4-6-8-10-12-14-……..
Push Press
Front Rack Lunges
*Burpee Penalty when bar goes to floor
Monthly Archives: May 2016
5-31-16
Strength: Squat Snatch
WOD: Annie
50-40-30-20-10
Double Unders
Sit ups
Memorial Day
Only One Class on Memorial Day at 9:00
“Murph”
1 mile Run
100 Pull ups
200 Push ups
300 squats
1 mile run
Hero WOD Chris Kyle
“Chris Kyle”
1 mile run
5 wall Climbs
Then
4 RFT
20 KB Swings 53/35#
20 Box Jumps 24″/20″
Then
5 Wall Climbs
1 mile Run
The Numbers:
1 mile for each of his children
4 tours of duty in Iraq
10 total wall climbs for years of service
160 total reps for number of confirmed kills
5-27-16
Strength/Skill:
WOD:
3 Rounds For Time
200m Run
20 Knee Raises
10 Hand Release Push Ups
10 Sledge Hammer Swings
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
