May 18, 2018

Strength:

POWER CLEANS
3 X 5 @ 75% 

WOD:

3 ROUNDS FOR TIME:
10 POWER CLEAN + JERKS (135/95)
400M RUN

May 17, 2018

Strength:

PUSH PRESS
3 X 5 @ 75%

WOD:

AMRAP 15:
15/12 CAL ROW
15 WALLBALLS (20/14)
15/12 CAL ROW
15 AB MAT SIT UPS

May 16, 2018

Strength:

CLEAN PULL
2 X 2 
@ 95%
2 X 2 @ 100%

GOOD MORNINGS
2 X 5

WOD:

2 ROUNDS FOR TIME:
400M RUN
25 PULL UPS
400M RUN
25 HSPU
400M RUN
25 GOBLET SQUATS

May 15, 2018

Strength:

BACK SQUAT
3 X 4 @ 80%

WOD:

5 ROUNDS:
10/8 AB
8 BOX JUMPS (24/20)
100M RUN
10 S2O (RX 95/65, RX+ 135/95)
Rest 2 min

May 14, 2018

Strength:

3 POSITION SNATCH
3 X 1 @ 70%, 75%, 80%

WOD:

FOR TIME
400M RUN
25 T2B
15 OHS (95/65)
20 BAR FACING BURPEES

15 OHS
25 T2B
400M RUN

May 11, 2018

Strength:

POWER CLEANS
3 X 5 @ 75% 

WOD:

10MIN AMRAP:
100M RUN
8 BURPEES OVER BAR
8 BARRIER HOPS
Rest 2 mins

10MIN AMRAP:
50′ HANDSTAND WALK
100M RUN
8 KBS (1.5/1)

May 10, 2018

Strength:

OHS
4 X 4 @ 75% 

WOD:

FOR TIME:
800M RUN
100 DU
600M RUN
75 DU
400M RUN
50 DU
200M RUN
25 DU

May 9, 2018

Strength:

POWER JERKS
4 X 4 @ 75%

WOD:

FOR TIME:
20 DL (RX 135/95, RX+ 225/155)
10 MU (15 C2B)
25 WB(20/14)
25 TTB
25 WB(20/14)
25 TTB

May 8, 2018

Strength:

BACK SQUAT
3 X 4 @ 75% WITH 3 SEC HOLD

WOD:

5 ROUNDS:
200M RUN
12 BOX JUMPS
8 POWER CLEANS (RX 95/65, RX+ 135/95)
2 ROPE CLIMBS

May 7, 2018

Strength:

3 POSITION SQUAT SNATCH
3 SETS @ 65%, 70%, 75%

WOD:

FOR TIME:
30 BACK SQUATS (135/95)
100mM RUN
40 PULL UPS
100M RUN
20 S2OH (135/95)
100M RUN
30 FRONT SQUATS (115/75)
100M RUN
20 PULL UPS
100M RUN
20 S2OH (115/75)
100M RUN
20 OHS (115/65)
200M RUN

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