Thursday 5-16-19
Strength
Snatch Complex
1 Hang Squat + 1 OHS
20min to work to AHAP
WOD
6min AMRAP
25 KBS (62/35)
10 HSPU’s
Rest 2min
6min AMRAP
12 Hang Power Snatches (95/65)
8 Burpees over Bar
Cashout– 60 Sit-ups for time
Archive for month: May, 2019
Wednesday 5-15-19
Skill
Pistols and Double Unders
Progressions
WOD
18min Time cap
40 OH Plate Lunges
1 Rope Climb
40 Power Cleans (135/95)
1 Rope Climb
40 DU’s
1 Rope Climb
40 T2B
1 Rope Climb
Cashout– 1 min of Bar MU’s
Tuesday 5-14-19
Strength
Push Press
3-3-3-3-3
WOD
50 DB Snatches (50/35)
50 Box Jump overs (24/20)
400m Run
40 DB Snatches
40 Box Jump overs (24/20)
200m Run
30 DB Snatches
30 Box Jump overs
100m Run
Monday 5-13-19
Strength
Squat Cleans
2-2-2-2-2
WOD
“Cindy” with vest
20min AMRAP
5 Pull-ups
10 Pushups
15 Air Squats
Friday 5-10-19
Strength
Establish 1 RM OHS
20min Time cap
WOD
“Karen”
For Time
150 WB (20/14)
Would like to Welcome Jessica to the box. Newest member as of Thursday!
Thursday 5-9-19
Strength/ Skill
Alternating skill 10min EMOM
Odd- 20sec of T2B (ME Reps)
Even- 5 DL (275/185)
Measure- Total t2B
WOD
8 Min AMRAP
3 Hang Squat Cleans (185/115)
5 C2B
7 Burpees
Cashout– 400m sprint for Time
Tuesday 5-7-19
Bench
8-5-2-5-8
Measure total volume
WOD
15min AMRAP
30 Push Jerks (115/85)
40 Push ups
40 sit-ups
30 Hang Power Cleans (115/85)
Cashout
20 Ring Dips + 20 Lateral raises
Monday 5-6-19
Strength
FS
3-3-3-3-3
Work to a Heavy set
WOD
5RFT
20 Pullups
30 Air Squats
100m Plate Run (45/25)
20min Time cap
Cashout– DB hammer curls 3×10
Wednesday 5-8-19
Strength
Snatch Complex
1 Hang Power
1 Hang Squat
1 Floating Squat
1 touch and go squat
1 OHS
Complete 5-7 Heavy sets
WOD
1 min OHS (95/65)
1 minDU’s
1min of Box Jumps (30/24)
1 min Cal ROW
1 min rest
Cashout- 30 GHD back Ext and 30 GHD sit-ups
Friday 5-3-19
WOD
“Speed date gone bad”
7min of “Fran”
7min of “Grace”
7min of “Diane”
Fran= 21-15-9 (95/65)
Thrusters
Pullups
Grace= 30 Clean and Jerks for Time (135/95)
Diane= 21-15-9
DL (225/135)
HSPUS
Rest 1min between WODS to allow for plate change.
Measure= Total time and reps
If you don’t finish all three Benchmarks in allotted time, score will be 21:00m + Total Reps completed.
If all WODS are completed you will just have a time score + 210reps
