WOD Monday, June 01, 2015

WARM-UP

300m Run

10 KB Snatch

5 Pull-Ups

15 DUs

10 KB S2O

STRENGTH

3's for time

300m Row/30 DUs/ 300m Run/ 30 DUs

WOD

3RFT

10 Alt KB/DB Snatch (70/50)

10 S2O Each Side

15 Pull-Ups

WOD Saturday, May 30, 2015

PARTNER WOD

Teams of 3

50 F. Squats (135/95)

75 Box Jumps (24/20)

100 Pull-Ups

75 Box Jumps

50 F. Squats

WOD Friday, May 29, 2015

WARM-UP

5 Deadlifts

5 Cleans

5 Push Jerk

5 Snatch + OHS

5 Pull-Ups

STRENGTH

Front Squats

10x3 (75-85)

WOD

Max Reps

1 min Snatch (135/95)

1 min Rest

1 min MU

1 min Rest

1 min Clean & Jerk (135/95)

1 min Rest

1 min MU

1 min Rest

1 min Deadlift (135/95)

WOD Thursday, May 28, 2015

WARM-UP

3 Wall Walks

5 Pull-Ups

10 Front Squats

5 Burpees

200m Run

STRENGTH

EMOM x 12min

E: 5 Strict Pull-Ups

O: 3 Strict HSPU (Mod: Wall Walk)

WOD 

3RFT

10 C2B

10 Front Squats (165/115)
10 Burpees

WOD Wednesday, May 27, 2015

WARM-UP

2 Stones

10 Air Squats

Sprint D/B

5 Push-Ups

Hamstring Swings

STRENGTH

7x5 Front Squat (65-75%)

WOD

10RFT

15 min Cap

Down, Burpee, & Back

2 Stones (175/115)

WOD Tuesday, May 26, 2015

WARM-UP

10 F. Squats

10 Deadlifts

400m Run

Spiderman Stretch

Hip Opener

STRENGTH

5x7 F. Squats (55-65%)

WOD

21/15/9

Deadlifts (225/155)

400m Run

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)