Friday, May 15, 2015

5-15 WOD
 

Rest / Make-up / Mobility

Thursday, May 14, 2015

5-14 WOD
 

Skill

Split jerk

 

Conditioning

“Helen”

3 Rounds for time of:

Run 400m

21 KB swings (55#/35#)

12 Pull ups

Wednesday, May 13, 2015

5-13 WOD

 

Strength

Press

 

Skill

Hang clean

 

Conditioning

30 Hang clean & jerks for time (135#/95#)

Tuesday, May 12, 2015

5-12 WOD
 

Strength

Squat

 

Conditioning

30 Rounds for time of:

5 Burpees

1 Muscle up

Monday, May 11, 2015

5-11 WOD
 

Rest / Make-up / Mobility

Sunday, May 10, 2015

MothersDay
 

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

 
5-9 WOD
 

Team WOD

3 Rounds for time of:

50 Burpees

40 Toes through rings

30 KB swings (70#/55#)

200m Run

Friday, May 8, 2015

5-8 WOD
 

Rest / Make-up / Mobility

Thursday, May 7, 2015

5-7 WOD
 

Skill / Strength

Hang clean

 

Conditioning

4 Rounds for time of:

Row 21 calories

15 Thrusters (75#/55#)

9 Pull ups

Wednesday, May 6, 2015

5-6 WOD
 

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