Category Archives: Uncategorized

5-15-17

Strength: Deadlift

WOD:
800m Run
50 Toes to Bar
50 KB Swings
50 KB SDHP
800m Run

Partner WOD:
800m Run
80 Shoulder Press (45/35)
80 Air Squats
600m Run
60 Thrusters (95/55)
60 Sit Ups
400m Run
40 Power Snatch (115/75)
40 Push Ups
200m Run
20 Clean and Jerk (165/105)
20 Pull Ups

5-12-17

Strength:
Hang Clean

WOD:
15min ANRAP
15 Wall Balls
30 Double IneesDouble Unders

5-11-17

Strength:
Back Squats

WOD:
800m Row
25 Push Press (135/95)
25 HR Push Ups
25 Push Press (135/95)
25 HR Press
400m Row

5-10-17

Strength:
Shoulder Press

WOD: Total Time
12-9-6
Deadlift (255/155)
Box Jump (30/24)

4 Minute Rest/Weight Change

21-15-9
Deadlifts (135/95)
Box Jumps (24/20)

5-9-17

Strength:
Front Squats

WOD:
100 Kettle Bell Swings
50 Russian Twist
25 1 Arm Snatch

*EOMOMx5 Burpees

5-8-17

Strength:
Hang Snatcb

WOD: 13min AMRAP
300m Run
15 Overhead Squats (95/65)
10 Chest to Bar

5-6-17

Partner WOD:
4x400m Run Relay
80 Thrusters (95/65)
40 Sychro Burpees Over Bar
20 Wall Clims
4x500m Row Relay

5-5-17

Strength:
Bench Press & Good Mornings

WOD:
400m Run
50m Overhead Walking Lunge
50m Broad Jump
800m Run
10 Rope Climbs

5-4-17

Skill:

WOD:
5 Rounds
12 Clean and Jerks (115/75)
12 Burpees over the Bar