Sunday, May 10, 2015
Strength
Deadlift
Conditioning
For time:
10-8-6-4-2 reps of:
Thrusters (115#/75#)
5-4-3-2-1 reps of:
Rope climbs
Saturday, May 9, 2015
Rowing clinic refresher at 8:15 today
Team WOD
3 Rounds for time of:
50 Burpees
40 Toes through rings
30 KB swings (70#/55#)
200m Run
Thursday, May 7, 2015
Skill / Strength
Hang clean
Conditioning
4 Rounds for time of:
Row 21 calories
15 Thrusters (75#/55#)
9 Pull ups
Wednesday, May 6, 2015
Strength
Press
Skill
Push press
Conditioning
AMRAP in 4 minutes of:
50 Double unders
25 Sit ups
Rest 2 minutes
AMRAP in 4 minutes of:
25 Sit ups
15 Push press (95#/65#)
Rest 2 minutes
AMRAP in 4 minutes of:
15 Push press (95#/65#)
50 Double unders
Tuesday, May 5, 2015
Strength
Squat
Conditioning
“Nasty Girls V2”
3 rounds for time of:
50 Alternating pistols
7 muscle-ups
10 Hang power cleans (175#/115#)
Sunday, May 3, 2015
Skill
Hang snatch
Conditioning
“Nancy”
5 Rounds for time of:
Run 400m
15 Overhead squats (95#/65#)
♦ compare to 03/5/14 ♦
Saturday, May 2, 2015
Mixed gender partner WOD
For time:
Row 750m with (205#/145#) held in front rack
50 Burpees with (135#/95#) held overhead
50 Thrusters (95#/65#) with dip support held
