Monthly Archives: May 2016

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5-9-16

Strength: Push Press

WOD: 20 min AMRAP

1000m Row

Rest 5 Minutes
30-25-20-15-10-5
Over head Squats (75/45)

Toes to Bar

 

5-6-16

Strength:Bench Press or

Missed 1 Rep from this Week

 

WOD: For Time

4 Rounds

50 Double Unders

15 Sumo Deadlift High Pulls

2 Wall Climbs

15 Box Jumps

5-5-16

Strength: Power Cleans

WOD: For Time

STRUNG OUT, BACKWARDS, AND UPSIDE-DOWN FRAN

Run 400m
9 Pull-ups
9 Thrusters
Run 300m
15 Pull-ups
15 Thrusters
Run 200m
21 Pull-ups
21 Thrusters

Run 100m

5-4-16

Skill- Timed Mile

WOD: AMRAP Running Clock

0:00-1:00Overhead Stationary Lunges

1:00-2:00 Ring Rows

2:00-3:00 Kettle Bell Swings

3:00-4:00 Kettle Bell Snatch

4:00-5:00 Rest  Then repeat

5-3-16

Strength: Front Squats

Skill: 2 Minute Max

Sit Ups

Push Ups

 

WOD: For Time

200m

30 Wall Balls

20 Deadlifts (135/95)

10 Burpees

200m Run

 

5-2-16

Strength: Shoulder Press

Skill: Timed 500m Row

 

WOD: 8 Min AMRAP

8-Push Press

8-Toes To Bar

8-Hang Clean