Friday May 8th

Strength

DL 

3-3-3-3-3-3
WOD

6:00min AMRAP 

8 Front Squats (115/75)

8 T2B
Rest 2min, then
6:00min AMRAP 

10 S2OH (115/75)

10 Ring Rows
Cash out– 30 Back Extensions/ GHD

  

Thursday May 7th

Skill

Work on DU’s & Pull-ups

Goal-100 DU’s unbroken

Goal- work on Kip or butterfly
WOD 5RFT

12 Hang Power Clean (155/95)

6 Burpees over Bar

25 DU’s
Cashout-400m run for time 

 

 

Cinco De Mayo

Strength

20min to find 1RM Clean

WOD

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

DL (225/135)

Pull-ups 

 
 

Monday May 4th

Strength

Back Squat (pause at bottom)

7-7-7-7-7

Start @ 50% of 1RM, go up every set to not greater than 75%
WOD

6RFT

7 S2OH (155/95)

12 Slam Balls (20/10)

200m run
Cashout– 4×8 Ring Dips

  

Saturday May 2nd

Box will be closed Saturday May 2nd 

 

Friday May 1st

Skill 

Hang Snatch

3-3-2-2-2-1

WOD 

8:00min AMRAP 

6 Hang Power Snatch (115/75)

8 Box Jumps (24/20)

  

Thursday April 30th

Strength/ Skill

Pull- ups

EMOM 7:00min

(20 secs of work/ 40 secs rest) 

WOD 

3RFT

700m row 

30 Air Squats

7 HSPU

1 min rest

  
  

Weightlifting Wednesday April 4-29

Strength

Front Squat

5-5-5-5-5

20min time cap
Weightlifting

1 Snatch Balance/ 2 OHS

5 sets

2 Push Jerk/ 1 Split Jerk (Light, focus on speed & footwork)

5 sets

Weight pull ups

3-3-3-3
WOD 3RFT

25 KBS 

40 DU

15 WBSU