WOD

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3
Jun

Friday, May 27 2016

A.  10:00 Partner WOD
10 KB Swings (24/16 – american)
10 KB 1-arm press (5/5)
*One complete a round, other partner holds front rack (heavy)
B.  6:00 TGU (light, working perfect technique)
C.  10:00 Mobilize
3
Jun

Thursday, May 26 2016

A.  MU Skills
B.  OT5:00 For 5 Rounds
0-5:00  – 20/15 Cal Row + 50 WB
5-10:00  – 20/15 Cal Row + 15 MU
10-15:00  – 20/15 Cal Row + 50 Box Jumps
15-20:00  – 20/15 Cal Row + 15 MU
20-25:00  – 20/15 Cal Row + 50 WB
3
Jun

Wed, May 25 2016

A.  6:00 OTM – 3 TNG Power Clean (increasing weight)
B.  Death By:  Power Clean (135/95) & Burpee
*15:00 CAP – Split reps in 1/2 after complete
C.  HS Walk/Wheel Barrel Relay
3
Jun

Tuesday, May 24 2016

A.  Work up to Max Thruster (Rack)
B.  5 Rounds for time:
10 Thruster (115/75)
2 Rope Climb (sub 10 Ring Row)
200 Meter Sprint
1:00 REST
3
Jun

Monday, May 23 2016

A.  21:00 EMOM
Minute 1 – 10 Deadlift (185/125, moderate heavy, Good form)
Minute 2 – 20 GHD Sit-up or 25 Ab Mat
Minute 2 – 50 Double Unders or :40 of attempts/fast singles
B. 5:00  Light Sled Relay (fast 25m sprints)
21
May

Saturday, May 21 2016

A.  Strength – 5 Rounds:  1 Press + 2 P Press + 3 P Jerk
B.  10:00 AMRAP
     10 Burpee
     8 T2B
     6 STOH (Pick a weight- from ground)
C.  CORE – coaches Choice
20
May

Friday, May 20 2016

A.  Olympic – 7:00 EMOM – Snatch + OHS (increase)
B.  For time:
     20 Snatch (power or squat, M:135/115/95, W:95/75/65)
     30 OHS (if you can’t OHS snatch weight, do front squat)
     400 Meter Run
     50 Pull-ups
     400 Meter Run
     30 OHS (if you can’t OHS snatch weight, do front squat)
     20 Snatch (power or squat, 135/95)
C.  Mobilize