Tuesday June 3rd
Strength
Split Jerk
1-1-1-1-1
WOD
5RFT
10 S2OH (135/85)
100m MB run
5 Burpees
Monday June 2nd
Strength
Cleans
5 @ warm up
3 @ 80% of 1RM
3 @ 85% of 1RM
3+ @ 90% of 1RM
WOD
This will be EMOM for 10:00min format.
8 Front Squats (135/85)
8 T2B
AMRAP slam balls (20/10)
Your score will be total reps of ball slams after 10:00. Must start back on Front Squats every min. Must complete 8 FS and 8 T2B before starting slam balls reps.
Friday
Strength
Back Squat
5-3-3-3-3
WOD
3-6-9-12-9-6-3
Pull-ups
Wall Balls
Wednesday May 28th
Skill
1000m row for time
WOD
6:00min
15 WBSU (20/14)
12 Box Jumps (24/20)
Rest 2:00min
6:00min
18 KB Swing (70/45)
15 Ring Rows
Tuesday May 27th
Strength
DL
5 @ warmup
5 @ 75%
5 @ 80%
5+ @ 85%
WOD
10:00min AMRAP
12 Clean and Jerk
30 DU’s
Cash out
4:00 min planks
Thanks for Everyone who came out for Memorial Day!
Friday May 23rd
Strength
Clean
5 @ warm up
5@ 75% of 1RM
5@ 80% of 1RM
5+ @ 85% of 1RM
WOD
14:00min AMRAP
16 walking OH plate lunges (45/25)
8 Burpees over box
12 T2B
Thursday May 22nd
Strength
Snatch Complex
5 sets- focus is technique
1 Snatch DL
2 Hang Snatches
3 OHS
WOD
6RFT
6 Sprints (30m 3 Forward/3 Backs)
10 DL (225/135)
15 AIr Squats
Wednesday May 21st
Strength
Bench Press
5 @ 75% of 1 RM
5 @ 80% of 1 RM
5+ @ 85% of 1 RM
WOD
21-15-9
Thrusters (95/65)
Slam Balls (20/10)
DU’s
Tuesday May 20th
Skill
HSPU’s
5-5-5-5-5
WOD
5 RFT
100m plate run (45/25)
12 Pull-ups
15 Box Jumps (24/20)
Motivational Monday May 19th
Strength
Back Squat
5 @ Warmup
5 @ 75%
5 @ 80%
5+ @ 85%
WOD
9:00min AMRAP
20 WB (20/14)
7 HC (155/75)
