160525

Posted: May 25, 2016 in Uncategorized

Strength

A. Snatch Complex

WOD – 5 Rounds

5 Power Snatches (135/95)
15 Jumping lunges
30 double unders

160524

Posted: May 24, 2016 in Uncategorized

Strength

A. Push Press
B. Pull-ups

WOD – 3 Rounds

2 Min AMRAP

5 Shoulder to overhead (115/75)
5 burpees

-rest 30s-

2 Min AMRAP

5 Hang Power Cleans
5 Pull-ups

-rest 30s-

150523

Posted: May 23, 2016 in Uncategorized

Strength

A. Deadlift
B. Back Squat
C. Swings

WOD – Sprint

400m run
40 wall balls (20/14)
40 sit-ups

160521

Posted: May 21, 2016 in Uncategorized

WOD – 2 Man Teams

15 Min AMRAP

10 Prowler leg buy in

Then….in the remainder of the time

AMRAP

10 Front Squats (135/95)
10 Box Jumps (24/20)

160520

Posted: May 19, 2016 in Uncategorized

Strength

A. Jerk
B. Wall Balls

WOD – 5 Rounds

5 deadlifts (275/185)
10 burpees

160519

Posted: May 19, 2016 in Uncategorized

Strength

A. Press
B. Dips

WOD – 10 Rounds

100m run
25 double unders

160518

Posted: May 18, 2016 in Uncategorized

Strength

Snatch

WOD – EMOM 20 (alternating)

odds: 1 “cindy” round
Evens: 3 Power Cleans