5.26.16

May 25, 2016

Warm Up:
Coaches Choice

Wod:
AMRAP - 20
Dubs x 60
Clean x 5 (135/95)
Front Rack Lunge x 4 (total)
Thruster x 3
Muscle up x 2
Snatch x 1 (Full)
Every 4 mins OTM - Bear Crawl x 30m & Burpee Broad Jump x 30m

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5.25.16

May 24, 2016

Warm Up:
Run x 400m
KB Swing x 20
Pull Up x 10

Strength: BoR, PLU, L-sit,

WOD:
For TIme
Run x 600m
Power Snatch x 15 (95/65)
HSPU x 30
Power Snatch x 15
Run x 600m

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5.24.16

May 23, 2016

Warm Up:

Strength: FLR Press, RFly, SP

WOD:
5 Rounds for time - 8 min cap!
Dubs x 30
HPC & J x 5
(115/75 - 135/95 - 155/105 - 175/115 - 205/135)
Increase wt each round - Must load your own bar.

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5.23.16

May 23, 2016

WU

Strength: BS/BBL/MU

WOD:
Partner AMRAP -15
Wall Ball x 15
T2B x 10
Muscle Up x 3
Alternate exercises, one person completes each mvmt and reps before moving to next

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5.19.16

May 18, 2016

Warm Up:
Coaches Choice

WOD:
30 min Cap!
HSPU x 40
Hang Squat Cleans x 50 (135/95)
KB Swing x 60 (55/35)
Dubs x 70
Box Jumps x 80 (no penalty)
Each time you break a set (come off wall, put bar down, touch the floor, skip a rope) you have a 250m

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5.18.16

May 17, 2016

Warm Up:

Strength: BoR, PLU

WOD:
For Time
KB Snatch x 50 (55/35)
T2B x 30
Bar/Ring Muscle Up x 10

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5.17.16

May 16, 2016

Warm Up:

Strength:
a) Floor Press 5 x 6-9 @ 85%
Strict T2B 5 x 6 (scale :30 L hang)

b) Strict Press 3 x 6-9 @ 85%
Reverse Ring Fly's 3 x 10

WOD:
10 min cap
Run x 900m
then:
AMRAP
Clean & Jerk (155/105)
1 pt for each mvmt, C&J

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5.16.16

May 15, 2016

Warm Up:

Strength: BS, BBL, PLU

WOD:
2k Row for time!

Cash Out:
Foam Roll, Couch Stretch

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5.12.16

May 11, 2016

Warm Up
Coaches Choice

WOD:
AMRAP24
4 - 6 min rounds
Run x 400m @ beginning of each rd.
then AMRAP
[DB Lunge x 5 steps + 5 x Push Press] x 60m (35s/20s)
DB Push Up/Row Combo x 30

Cash Out:
Stretch & Recover

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5.11.16

May 10, 2016

Warm Up:

Strength: BoR, PLU, HS

WOD:
For Time
Box Jump x 18 (24/20)
Power Snatch x 15 (135/95)
Box Jump x 12
PS x 9
BJ x 6
PS x 3

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