Thursday, June 4, 2015
Skill / Strength
Split jerk
Conditioning
5 Rounds of:
31 Double unders
1 Deadlift (365#/245#)
13 Hand release burpees
1 Deadlift (365#/245#)
Wednesday, June 3, 2015
Strength
Press
Conditioning
AMRAP in 15 minutes of:
40 KB swings (70#/55#)
20 Single leg hurdle jumps
1 Rope climb
Increase the rope climbs by 1 rep every round
Tuesday, June 2, 2015
Strength
Squat
Conditioning
In teams of two:
Row 2,000m
EMOM perform 3 single arm OHS (70#/55#)
Sunday, May 31, 2015
Strength
Deadlift
Conditioning
AMRAP in 10 minutes of:
10 Toes to bar
10 Push jerk
5 Strict pull ups
5 Split jerk
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
