Tuesday, May 20, 2014

5-20 WOD
 

Skill / Strength

Hang snatch

 

Conditioning

3 Rounds for time of:

Run 400m

50 Double unders

Run 200m

50 Double unders

♦ compare to 06/21/12 ♦

Monday, May 19, 2014

Congratulations Larry & Nora!

 
5-19 WOD
 

Rest / Make-up / Mobility

Sunday, May 18, 2014

5-18 WOD
 

Volume training

 

Conditioning

9-15-21-15-9 Reps of:

Thrusters (95#/65#)

Pull ups

Saturday, May 17, 2014

5-17 WOD
 

AMRAP in 20 minutes of:

40 Sit ups

20 Push ups

Muscle ups (4/3)

Friday, May 16, 2014

5-16 WOD
 

Rest / Make-up / Mobility

Thursday, May 15, 2014

5-15 WOD
 

Skill / Strength

Back extension -Hip extension – Hip / Back extension

 

Conditioning

For time:

75 Double unders

40 HSPU

40 KB swings (70#/55#)

75 Double unders

Wednesday, May 14, 2014

5-14 WOD
 

Strength

Back squat

 

Conditioning

For time:

30 Hang squat clean thrusters (135#/95#)

* EMOM perform 5 burpees

Tuesday, May 13, 2014

5-13 WOD
 

Skill / Strength

Hang clean

 

Conditioning

Row 1,000m

50 Chest to bar pull ups

Run 1,000m

Monday, May 12, 2014

5-12 WOD
 

Rest / Make-up / Mobility

Sunday, May 11, 2014

5-11 WOD
 

Volume training

 

Conditioning

” Hang Isabel”

30 Hang snatches for time. (135#.95#)