Row 1k
50 Wall Balls (20/14)
800m run
50 Front Squats (95/65)

150424

Posted: April 23, 2015 in Uncategorized

  

Strength
A. Snatch
B. Press

WOD – EMOM 10
20s Plank
ME t2b

150423

Posted: April 22, 2015 in Uncategorized

  

Strength
A. Clean & Jerk
B. Pull-ups

WOD – 12 Min AMRAP

10 Burpees
10 Dips

150422

Posted: April 21, 2015 in Uncategorized

  

Strength
A. Jerk
B. Dips

WOD – 15 Min AMRAP
7 Cleans (135/95)
35 Double Unders

150421

Posted: April 20, 2015 in Uncategorized

  

Strength
A. Snatch
B. Push Press

WOD
5 Rounds
1 Push Jerk (185/135)
3 Pull-ups
3 Push Jerk
5 Pull-ups
5 Push Jerk
7 Pull-ups

150420

Posted: April 19, 2015 in Uncategorized

  

Strength
A. Clean
B. Squat

WOD
3 Shuttle Runs
30 Overhead Walking Lunges (45/25)
30 Knees to Elbows
3 Shuttle runs
20 Overhead Walking Lunges
20 Knees to elbows
3 Shuttle Runs
10 Overhead Walking Lunges
10 Knees to Elbows
3 Shuttle runs

  

EMOM 20

At the top of each minute both partners will complete 5 burpees.  In the remainder of the time accumulate rounds of:

20 Thrusters

20 SDLHP

20 Push Jerks

20 Overhead Squats

20 Front Squats

-Partners will alternate working rounds, Rx’d weight for all movements is (75/55)