Friday 5-31-19
Strength
Power Snatches
5-4-3-2-1…
Work to a Heavy 1 Power Snatch
WOD
3RFT
18 Power Snatches (75/55)
18 Burpees over bar
*can drop bar above waist
Cashout– 2 min of Strict pullups
Archive for month: May, 2019
Thursday 5-30-19
Strength
Back Squat
8-8-8-8-8
65-70% of 1RM
WOD
10-9-8-7-6-5-4-3-2-1
Squat Cleans (135/95)
T2B
Cashout– 3×10 Lateral raises
Wednesday 5-29-19
Strength/ Skill
10:00min EMOM
Even 5 DL (315/205)
ODD – ME DU’s 30sec
WOD
15min AMRAP
7 S2OH (155/105)
15 Box Jumps (24/20)
200m Run
Tuesday 5-28-19
Skill
Turkish Get ups
WOD
Row 700m then,
50-40-30-20
Russian KBS
Sit-ups
Cashout– 4 side planks 1min each (2 each)
Friday 5-24-19
Warm up
Barbell Warm Up
Strength
1) Squat Clean and Jerk
3-3-2-1-1-1
20min establish heavy 1
*work up to 90% or greater
2) Bench Press
5-5-5-5-5
Thirsty Thursday 5-24-19
Skill
Rope Climbs
Partner WOD
30min AMRAP
Of….
Show up to find out 😜
Wednesday 5-22-19
Strength
Push Press
2-2-2-1-1-1
WOD
7min AMRAP
15 WB (20/14)
8 DL (225/135)
Rest 3min
7min AMRAP
8 OHS (95/65)
15 Pull-ups
Cashout– 55 WBSU’s unbroken- for “Brady”
Tuesday 5-21-19
Strength
Front Squat
2-2-2-2-2
WOD
18-15-12-9-6
T2B
Box Jumps (24/20)
200m Run
Monday 5-20-19
Strength
Strict weighted pull-ups
4×8
WOD
4 Rounds of…
10 Clean and Jerks (135/95)
40 DU’s
Then, 40 Burpees
15min Time cap, Cleans must be Touch and go’s. Hands must stay on bar.
Cashout– DB Row 3×8
Friday 5-17-19
Strength
Back Squat
Attempt to complete 100 Back Squats in 10min. Rerack as often as needed.
(185/105)
WOD
Complete in any order
1 mile run
50 S2OH (135/95)
50 Pull-ups
