Sunday, May 24, 2015

WOD Monday, May 25, 2015

WARM-UP
10 OHS Banded
10 Leg Swings
10 Wall Balls
10 K2E
10 Push Press (Back)

STRENGTH

2 Push Press (Back) + 1 OHS

WOD
3RFT

200m Run
15 Weighted Sit-Ups (20/14)
30 Wall Balls (20/14)

Friday, May 22, 2015

WOD Saturday, May 23, 2015

PARTNER WOD


Murph

1 Mile run
100 pull ups
200 push ups
300 air squats 
1 mile run

1 Hour Cap

Thursday, May 21, 2015

WOD Friday, May 22, 2015

WARM-UP

5 Pull ups
5 Dips
5 OHS
5 Clean
5 Box Jumps
200m 


WOD

9-7-5

0-12min
MU
OHS (135/95)

12-24min
HUSP
Power Cleans (135/95)

24-36min
Box Jumps (30/24)
DL (135/95)

Wednesday, May 20, 2015

WOD Thursday, May 21, 2015

WARM-UP

Burgener/ skill
10 OHS
5 Pull ups
5 Snatch Bal
Banded Squats

STRENGTH

7x5 B. Squats (65-75%)


WOD

9min

21-15-9

Squat snatch (95/65)
C2B

Tuesday, May 19, 2015

WOD Wednesday, May 20, 2015

WARM-UP

Arm circles
10 Kip swing
10 cleans
10 strict press
200 run
High knee/ Butt Kicker

STRENGTH

EMOM x 14min
E: 7 Pull ups
O: 7TTB

WOD

3RFT
10 C/J (135/95)
400m Run

12min cap

Monday, May 18, 2015

WOD Tuesday, May 19, 2015

WARM-UP

200m 
10 Leg Swings
Calf Stretch
10 Hang Snatch
5 Wall Balls

STRENGTH

400m Sprint

WOD

12min

25/20/15/10/5

Wall Ball (20/14)
Hang Snatch (95/65)

Sunday, May 17, 2015

WOD Monday, May 18, 2015

WARM-UP

5 Pull-Ups
10 Push-Ups
10 Front Squats
5 Box Jumps
200m

STRENGTH

5x7 B. Squat (65-75%)

WOD

3RFT

20min Cap

20 Burpee Pull-Ups
20 F. Squats (135/95)
20 Box Jumps (24"/20")