Monthly Archives: May 2016

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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

5-14-16

Hero WOD:

Omar & Griff

800m Run

10 Thrusters (95/65)
15 Bar Facing Burpees

400m Run Backwards
20 Thrusters
25 Bar Facing Burpees

800m Run

30 Thrusters
35 Bar Facing Burpees

400m Run Backwards

5-13-16

Strength: Hang Cleans or Make Up Day

 

WOD: 11 Min AMRAP

11 Chest to Bar

1 Suicide Sprint

11 Back Rack Lunges

 

 

5-12-16

Strength: Deadlifts

 

WOD: For Time

10-9-8-7-6-5-4-3-2-1

Med-Ball Squat Cleans

1 Bear Crawl

 

5-11-16


Strength/Skill:

Thrusters & Planks

 

WOD: 12 Min AMRAP

Buy in: 150 Double Unders

Then AMRAP

1 Rope Climb

10 Ground to Over Head

20 Russian Twist

 

 

5-10-16

Strength: Power Snatch

 

WOD:

5 Rounds For Time:

200m Run

5 Box Jumps

5 Burpees