May 10, 2017

Warm up:
2min row
8 Goblet sqts light – Bar
8 Russian KB swings
8 Ring rows
x2

Strength:
Squat Clean + Front Squat
10 singles start @65% of Clean 1RM

WOD:
2:30min clock
Row 500/400m
remaining time Ring MU’s
Rest 4:30min
2:30min clock
Row 500/400m
remaining time Thruster 95/65
Rest 4:30
X2

May 9, 2017

Warm up:
3min row
7/7 band steps Lt/Rt
7 Roll outs
:20sec HS hold

Strength:
7/7 Seated one arm Press @3012
Rest 1min
45Lt/45Rt sec plank
rest 1min
x4

3 min AMRAP
4 Deadlifts 185/115
8 Burpee over bar
REST 3min
x4

May 8, 2017

Warm up:
400m
8 Goblet Sqt @30X1
8 Double Bent over row w/Dbs
:20sec Superman hold

Strength:
Back sqts, @2011
5reps@70%, 4reps, 3reps, 4reps, 3reps, 2reps
Rest 90sec
Strict Pull ups @3110
4 reps
rest 90sec

17 min AMRAP
Buy in 800m run
+
11 KB swings 53/35
7 T2B
5 Push Jerk @115/75
3 Burpee over Bar

May 5, 2017

Warm up:
400m
10 Push ups @2011
8 Russian KB swings
8 T2B
x2

Strength:
4 Close Grip Bench @80%-85%
Rest 90sec
5 Pendlay Row @30X1
Rest 90sec
X4

WOD:
7 DeadLifts 225/135
12 Dips
100 M Farmers Carry 53/35
x4

May 3, 2017

Warm up:
Dynamic Warm up
Mobility / Stretch

WOD:
800M
Rest 5min
15 Thruster 95/65
15 Pull ups
12 Thruster
12 Pull ups
9 Thruster
9 Pull ups
Rest 5min
800m

Cool Down:
2min Max Sit ups

May 3, 2017

Warm up:
2min row
7/7 single leg DL
8 GHD Sit ups
3 Wall Walks
x2

Strength:
7 Goodmornings @30X1
Rest 1min
7 DB Press @20X1
Rest 1min
x4

10min AMRAP
2 Rope Climb
5 Burpee to Plate
10 KB swings 53/35
REST 4min
10min AMRAP
2 Rope Climb
5 Burpee to Plate
10 KB swings 53/35

May 2, 2017

Warm up:
2min Jump rope
8 Muscle Snatch PVC-BAr
8 Hang Power Snatch
8 KB swings
x2

Strength:
4 Power Snatch TnG
Rest 1min
7/7 Lunge in place, holding Dbs in each hand
Rest 90sec
x4

WOD:
10 Power Cleans @70%
50 DU’s
8 Power Cleans
40 DU’s
6 Power Cleans
30 DU’s

May 1, 2017

Warm up:
400m
8 Air squats – sqt w/bar @2011
8 Ring Rows
8 V-ups
x2

Strength:
3-4 Back Squats @85%, @2011
Rest 2min
4 Weighted Pull ups, @2010
Rest 1min
x4

15 min AMRAP
7 Push ups
7 Box jumps 20”/24”
200m

Cool Down:
8/8 Hammer curls @3010
x2

April 28, 2017

Warm up:
3 min row
8 Press Light Dbs
8 Ring rows
3/3 TGU’s
x2

Strength:
3 Push Jerk @70%-75%
Rest 90sec
8 Strict Leg raises hanging from bar
Rest 90sec
x4

WOD:
1 Rope Climb
15 Power Cleans 135/95
2 Rope Climbs
10 Power Cleans
3 Rope Climbs
5 Power Cleans

April 27, 2017

Warm up:
400m run
7/7 Band steps Lt/RT
8 GHD sit ups
:20sec HS hold
x2

Strength:
8 Good mornings @30X1
rest 75sec
4 weighted Strict Dips @2111 (TEMPO)
ret 60sec

25 min AMRAP
200m run
5 Pull ups
8 Push ups
11 KB Swings 53/35