Teamwork Tuesday 5-17-16

Strength

Bench Press

5-5-3-3-3

Partner WOD

Row 400m/ Run 400m

50 DL (185/115)/ Burpees

20 alternating bear crawls (10m)

100 sit-ups 

Cashout-Group stretch

Frantastic Monday 5-16-16

Strength

Cleans (off blocks)

1 Power + 1 Squat Clean

5-7 sets

WOD

“Fran”

21-15-9

Thrusters (95/65)

Pull-ups

Cashout– skin the cat 3x 

Friday the 13th! 5-13-16

Strength

Push Jerks

3-3-3-3-3

WOD

10:00min

10 WB

10 Hang Power Snatch (95/65)

15 WB

10 Hang Power Snatch

20 WB

10 Hang Power Snatch

25 WB

10 Hang Power Snatch

30 WB

Continue format…

Measure= total reps

Cashout= 25 ring dips + 1 MU

Thankful Thursday 5-12-16

Strength

10:00min EMOM

Odd- 8 Strict Pull ups

Even- 3 DL @ 70% of 1RM 

WOD

Row 750m, then

2RFT

35 Russian KBS (63/35)

35 Push-ups

35 air squats 

35 sit ups

Weightlifting Wednesday 5-11-16

Strength

Snatch 

2-2-2-2-2

WOD

Complete AMRAP 15:00min

5 Squat Cleans (185/105)

8 T2B

12 Burpees

100m Sprint

Rest 1 min 

WL

Clean Complex

Hang Squat Clean + Clean (Touch and go)

5-7 sets

Bent Rows

5-5-5-5

Tanktop Tuesday 5-10-16

Skill

HSPU’s

10:00min EMOM

:20 sec of Work

WOD

7:00min AMRAP

7 S2OH (155/95)

30 DU’s

Cashout

Group core work and Stretch

Motivational Monday 5-9-16

Strength

Front Squats

3-3-3-3-3

WOD

6RFT

15 SDHP (115/75)

15 Broad Jump Squats 

8 C2B 

Then, run 400m 

Fitness WOD

5RFT

15 SDHP

12 Air Squats

8 Ring Rows

Functional Friday 5-6-16

Strength

Push Jerk

5-5-5-5-5

WOD

10-9-8-7-6-5-4-3-2-1

Hang power cleans (135/95)

Burpee box jumps

Cashout– 20 Ring Rows 

Cinco de Mayo 5-5-16

Cleans (from the blocks)

3-3-3-3-3

WOD

19:78min sec AMRAP

20 DL (225/135)

10 Push-ups on bar

8 Tuck Jumps

100m Farmers carry

Weightlifting Wednedsay 5-4-16

Strength

Snatch Complex

2 Hang snatch HP + 1 floating Snatch + OHS

5-7sets

WOD

12 OHS (95/65)

6 T2b

10 OHS (115/75)

12 T2B

8 OHS (135/95)

18 T2B

5 OHS (155/105)

24 T2b

1 OHS (185/115)

40 air squats