150529

Posted: May 28, 2015 in Uncategorized

  

Strength
A. Clean & Jerk
B Pendlay Row

WOD
7 Min AMRAP
5 Power Snatches (135/95)
25 Double Unders 

Rest 60s

7 Min AMRAP
5 Push Jerks (135/95)
5 Burpees

150528

Posted: May 27, 2015 in Uncategorized

  
Strength

A. Jerk
B. Pull-ups

WOD*

30-20-10
Wall Balls (20/14)
Swings (55/35)

*EMOM – 1 Power Clean (185/135)

150527

Posted: May 26, 2015 in Uncategorized

  

Strength

A. Clean

B. Squat
WOD – 12 Min AMRAP

7 Deadlifts (225/155)

12 T2B

7 Box Jumps (24/20)

150526

Posted: May 25, 2015 in Uncategorized

  

Strength
A. Snatch
B. Push Press

WOD
21 Supine Ring Rows
21 Overhead Walking Lunges (45/25)
2 Shuttle Run
18 Supine Ring Rows
18 Overhead Walking Lunges (45/25)
2 Shuttle Run
15 Supine Ring Rows
15 Overhead Walking Lunges (45/25)
2 Shuttle Run

150523

Posted: May 22, 2015 in Uncategorized

  

WOD – 5 Individual Rounds For Time:
Bodyweight Prowler Push

25 Dumbbell Snatches (55/35, Alternating)

Bodyweight Prowler Pull

50 Double Unders
Rest as needed between rounds

150522

Posted: May 21, 2015 in Uncategorized

  

Strength

A. Back Squat
B. Push Press

WOD

10-9-8-7-6-5-4-3-2-1
Dips
Burpees

150521

Posted: May 20, 2015 in Uncategorized

  

Strength

A. 1000m row test

WOD

7 Min AMRAP
2 Overhead Squats (95/65)
2 Pull-ups
4 Overhead Squats 
4 Pull-ups
6 Overhead Squats
6 Overhead Squats
etc…

Rest 60s

21-15-9
SDLHP (95/65)