5.4.16

May 4, 2016

Warm Up:

Strength: BoR, PLU, GHR

Wod
Dubs x 100
DB HPC&J x 50 (35s/25s)
Pullup x 30
DB burpee x 15

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5.3.16

May 3, 2016

Warm Up:

Strength: Press/Core

Wod:
3 Rounds For Time!
Run x 400
Kbs x 30 (55/35)
Single leg T2B x 20 (total)

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5.2.16

May 1, 2016

Warm Up:

Strength: BS, Cln Pull, PLU

WOD
AMRAP 8
Row x 300m
Squat Cleans x 3 (205/145)

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4.27.16

April 27, 2016

Warm Up:

Skill: Gymnasty Drills/technique

Wod
Amrap 10
Pullup x 15
Pistols x 30
Dubs x 60

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4.26.16

April 27, 2016

Warm Up:

Strength:
C&J

Wod
Run x 300
Hspu x 30
Run x 200
TGU x 20 total (55/35)
Run x 100
Pwr Snatch x 10 (135/95)

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4.21.16

April 20, 2016

Warm Up:
Coaches Choice

WOD:
AMRAP - 40
Row x 1000m
Front Rack Lunge x 50 total steps (115/75)
Row x 800m
Box Jump x 40 (24/20)
Row x 600m
OHS x 30 (115/75)
Row x 400m
Muscle-Up x 20 (Scale 1plu:1dip)
Row x 200m
300 FLR (working time)

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4.20.16

April 20, 2016

Warm Up:

Strength: BB Row, roll outs, GHR

WOD
Dubs x 50
deadlift x 30 (225/165)
Dubs x 50
HPC x 30 (135/95)
Dubs x 50

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4.19.16

April 19, 2016

Warm Up:

Strength: Squats or PC

WOD:
AMRAP -13
Row x 60 cal
T2B x 40
HSPU x 20
Power Clean & Jerk x ME w/ Balance of time (165/115)

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4.18.16

April 18, 2016

WU: Squat Prep

Strength: BS/Lunge/PLU

WOD:
"Nasty Girls"
3 Rounds for time
Air Squat x 50
Muscle Up x 7
Hang Power Clean x 10 ( 135/95)

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4.14.16

April 13, 2016

WU: Coaches Choice

WOD:
E2MOM - 24
1) Wall Ball x 50
2) Box Jump x 25 (24/20)
3) Mountain Climber x 100 (total)
4) T2B x 25/Hang Knee Raise x 35
then:
Row difference in points from 3000m
*Must complete @ least half reps or you lose a point.

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