Saturday, May 30, 2015
Partner WOD
3 Rounds for time of:
Run 800m
50 Wall ball (20#/14#)
50 KB swings (70#/55#)
50 Box jumps (24″/20″)
Thursday, May 28, 2015
For time:
Run 200m
10 Front rack walking lunges (115#/75#)
100 Double unders
Run 200m
8 Front rack walking lunges (115#/75#)
80 Double unders
Run 200m
6 Front rack walking lunges (115#/75#)
60 Double unders
Run 200m
4 Front rack walking lunges (115#/75#)
40 Double unders
Run 200m
2 Front rack walking lunges (115#/75#)
20 Double unders
Wednesday, May 27, 2015
Strength
Press
Conditioning
AMRAP in 15 minutes of:
5 Push press (135#/95#)
10 Overhead squats (135#/95#)
15 GHD sit ups
Tuesday, May 26, 2015
Strength
Squat
Conditioning
1 Hang snatch EMOM for 16 minutes
Rest 4 minutes
-THEN-
Max OHS with the last barbell snatched
Sunday, May 24, 2015
Strength
Deadlift
Conditioning
“Christine”
3 Rounds for time of:
500m Row
12 Deadlifts (bodyweight)
21 Box jumps (20″)
♦ compare to 05/01/12 ♦
Saturday, May 23, 2015
“Murph“
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Thursday, May 21, 2015
Skill / Strength
Hang snatch
Conditioning
5 Rounds for time of:
10 Hang power snatches (75#/55#)
30 second chin over bar hold
10 Hang squat snatches (75#/55#)
60 second plank hold
