Weightlifting Wednesday 6-1-16
Strength
10:00min EMOM
3 Front Squats- add weight every 2min
WOD
10-9-8-7-6-5-4-3-2-1
OHS (95/65)
Burpees
T2B
Archive for month: May, 2016
Take charge Tuesday 5-31-16
Strength
DL
3-3-3-3-3
WOD
“Grace”
30 Clean and Jerks for time
(135/95)
Cashout- Row 800m
Fitness Friday 5-27-16
Strength
Bench Press
8-8-5-5-2-2
WOD
For time
1000m row
800m run
200 DU’s
200m Farmers Carry (120+/70+)
Thankful Thursday 5-26-16
Strength
Back Squats
5-5-5-5-5
WOD
12:00min AMRAP
8 T2B
7 Hang power cleans (135/95)
6 Front Squats (135/95)
Cashout– 10 Pistols
Humpday Handstands 5-25-16
Skill
Handstand practice
7:00min EMOM
20 sec ME HSPU’s /40 sec rest
20 sec wall walks ME
20 sec scaled HSPU’s (knees in bench)
WOD
A) Ascending Ladder by 1, starting at 3. 6:00min AMRAP
-S2OH (135/95)
-Box Jump Over (24/20)
Measure total reps
Rest 2:00min
B) 6:00min AMRAP
Same format
MBC (20/14)
sit-ups
Measure= rounds completed
TankTop Tuesday 5-24-16
Strength
Power Cleans (touch and go)
3-3-3-3-3
WOD
5 RFT
15 DL (135/95)
20 Air Squats
12 Pull-ups
Motivational Monday 5-23-16
Strength
OHS
5-5-3-3-1-1
WOD
400m run
18 Hang Power Snatches (115/75)
9 Dips
200m run
14 Hang Power Snatches
7 Dips
100m Run (weighted run 45/25)
10 Hang Power Snatches
5 Dips
Then, 25 Burpees
Fitness WOD available.
Cashout– 20 Kips on the rings
Flex Friday 5-20-16
Warm-up
Kickball! 💪🏽
Strength
S2OH- Push Jerk
15-10-8-5-3-1
Must be done with out breaking.
WOD
800m row
70 WB
60 KBS (62/35)
50 Box Jumps (24/20)
40 Push-ups
30 Pull-ups
20 Slam balls
10 Turkish Getups (30/15)
Cashout– 30x Bicep Curls
Thirsty Thursday 5-19-16
Skill
Muscle Up drills on Rings
3×10 Rings to Hip
3×5 muscle ups on toes
5 Hollow Body rocks after each set
WOD
3 Rounds of…
200m Run
10 Power Cleans (135/95)
20 WBSU’s (20/14)
Then, 50 Air Squats.
Cashout– L- sits
Weightlifting Wednesday 5-18-16
Strength
Front Squats
2-2-2-2-2
WOD
10:00min time cap to complete.
3-6-9-12-9-6-3 OHS (95/65)
10-20-30-40-30-20-10 DU’s
WL
Snatch Balace
2-2-2-2-2
BB row
5-5-5-5
Cashout– ME T2B
