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

Strength:
Back Squats

WOD: For Time
4 Rounds
25 Air Squats
25 Kettle Bell Swings (55/35)
75 Double Unders

Time Cap/AMRAP @ 18 Minutes

5-2-17

Strength: Push Press

WOD:
40 Deadlifts (225/145)
40 Weighted Sit Ups (25/15)
40 Uneven Push Ups
40 Box Jumps (24/20)

5-1-17

Strength:
10 Min to find 1 Rep Squat Clean
Then
EMOMx7
4-Squat Cleans at 70%

WOD:
Bear Crawls
Pull Ups
Run

4-29-17

Partner WOD:
50 Thrusters (95/65)
50 Wall Balls
50 Push Jerk (125/85)
50 Wall Balls
50 Deadlifts (225/155)
50 Wall Balls

To Start the Workout and after each exercise complete 500m Row and 20 Burpees

4-28-17

Strength:
Power Snatch

WOD:
4 Rounds
400m Run
25 Kettle Bell Swings(55/35)
15 Sumo Deadlift High Pulls (95/65)

4-27-17

Max Effort:
1000m Row

WOD:
10 Rounds
30 Double Unders
10 Burpees