5.22.15

May 21, 2015

Open Gym
-or-
F.Y.F.
Warm Up
Strength:C&J, Sn Pulls, Accessory
WOD:
Dubs x 50-40-30-20-10
Clean x 5 (135/95)- 4 (165/105) - 3 (185/125) - 2 (205/135) - 1 (225/145)

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5.21.15

May 20, 2015

Warm-Up - Dynamic

WOD:
For max calories & TGU (35/25) - Sandbag GetUps are worth 2 pts each
Row x 1min, 2min, 3min, 4min, 3min, 2min, 1min
Rest x 1min, 2min, 3min, 4min, 3min, 2min, 1min
Perform as many TGU or SBGU as you want during your rest

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5.20.15

May 19, 2015

WarmUp

Strength: Cleans, FS, Pull-Ups

WOD:
Every 2 mins for 6 rounds, complete:
2 rounds of:
Box Jumps x 3 (30/24)
Deficit Plate Burpees x 5 (25/15) Chest to ground, Feet jump to either plate
T2B x 7
Rest the balance of the round

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5.19.15

May 18, 2015

Warm-Up

Strength: 3 Pos PC, Cln Pulls, Press

WOD:
AMRAP8
Hang Power Clean x 3 (165/115)
Double Unders x 30

Cash Out:
Shoulder Complex 5 x 10 Lat, front, rear delt raises
300 FLR - 5 x t2b each broken set

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5.18.15

May 17, 2015

Warm Up

Strength: HS+Sn, BS, Floor Press

WOD:
For time! 12 min cap
10,9,8...1
KB Swings (55/35)
KB Clean&Jerk (Full-Sqt, alternating)

Cash Out:
5 Rounds
Run x 200m
Situps x 20
Close Grip Chins x 10

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5.15.15

May 15, 2015

Open Gym

Strength: C&J, Sn pulls, accessory

WOD:
For time!
Sandbag Get ups x 60 (80/50)
Every 3 mins, 5 x SB Front Squats & 5 x SB Burpees

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5.14.15

May 13, 2015

Warm Up

WOD:
10 Rounds - 3 min/round
Max Distance Row for 1:30
Rest 1:30
During Rest you must complete:
1 Legged Deadlift x 4 (2r/2L) (135/95)
Pendlay Row x 6
Situp x 8
Score is Max Distance - 100m for each round not completed in time.

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5.13.15

May 12, 2015

Warm Up

Strength:Cleans, Front Squats, Pulls

WOD:
4 Rounds
Dubs x 50
1-Arm KB Swing-Russian x 30 (15r/15l) 55/35
DB Snatch x 10/arm (35/25)

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5.12.15

May 11, 2015

Warm-Up

Strength: 3 Pos PC, Cln Pulls, Press

WOD:
Muscle Up x 10
HSPU x 15
Muscle Up x 10
HSPU x 15
Muscle Up x 10

Cash Out:
Shoulder Complex 5 x 10 Front, Lat, Rear Delt Raises
300 FLR

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5.11.15

May 10, 2015

Warm-Up

Strength: Snatch, BS, Push Ups

WOD:
5 Rounds
Deadlift x 10 (95/65)
Hang Power Clean x 10
Push Press x 10
Front Squat x 10

Cash Out:
DB Curls 3 x 12
Close Grip Chins 3 x 10
T2B x 50
Sandbag Situps x 50

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