Thirsty Gymnasty Thursday 6-1-17
SKill
A) Headstands
B) Handstands
WOD
4 Rounds of
8 HSPU’s (5 wall climbs)
20 Standing Russian BB Ab twist (25/15)
10 Sprints (20m)
Then, finish with 30 Burpees.
Archive for month: May, 2017
Last Day Wednesday 5-31-17
Strength
5-5-5-5-5
AHAP
WOD
12:00min AMRAP
25 DU’s
10 T2B
7 DL (185/115)
Cashout-400m run
Terrific Tuesday 5-30-17
Strength
Snatch
EMOM
Warm up
1 snatch EMOM
Add weight every minute 5-10# until fail
12:00mi time cap
WOD
“Grace”
30 clean and Jerks for Time (G2OH)
Cashout– Stretch
Flex Friday 5-26-17
Strength
DL
5-3-1-1-1…
WOD
For Time
500m row
50 KBS (62/35)
50 WBSU’s
50 Athletic Burpees
Thirsty Thursday 5-25-17
Strength
Bench Press
1 RM
WOD
4RFT
17 WB (20/14)
7 Hang Power Snatches (95/65)
200m Run
Cashout- Lateral Raises/ Dips
WestCoast Wednesday 5-24-17
Strength
Back Squat
Establish 1 RM
WOD
10min AMRAP
20 Walking Lunges
10 T2B
Cashout– ME Pull-ups 1min/ ME bar MU’s 1 min
Tactical Tuesday 5-23-17
Strength
Strict Press
5-5-5-5-5
WOD
Complete for time (any order)
300 DU’s
40 Sit-ups
50 S2OH (115/75)
60 Push-ups
*its not a typo
Motivational Monday 5-22-17
Strength
Snatch (squat)
2-2-2-2-2
AHAP
WOD
3 Rounds of….
5 Squat Cleans (165/105)
8 Burpees Box Jumps
10 Pull-ups
Then Run 200m, rest 2min.
Then complete another 3 rounds of….
5 Squat Cleans (165/105)
8 Burpees Box Jumps
10 Pull-ups
Functional Friday 5-19-17
No Skill
Game-Warm up
WOD
30min AMRAP
400m run
20 BS (135/95)
15 pull-ups
15 KBS (62/35)
50 DU’s
Rest 1min
Thirsty Thursday 5-18-17
Strength
Bench Press
3-3-3-3-3
WOD
15:00min AMRAP
10 Clean and Jerks (135/95)
6 T2B
100m run
Cashout- GHD sit ups
