May 16, 2017

Warm up:
2 min row
8 Russian KB swings
6 Dips
8 Hip Ext on GHD
x2

Strength:
3 TnG Power Clean
rest 1min
7 Floor Press w/ Dbs, @40X1
rest 1min
x5

WOD:
:30sec Wall Balls
:30sec Sit ups
REST 1min
X6
REST 4min
:30sec Alt DB Snatch 40/30
:30sec Plank (rotate through LT/ RT/ Front)
REST 1min
x6

May 15, 2017

Warm up:
400m
8 Back Squats w/ bar @3110
8 Press w/ light Dbs
8 Ghd Sit ups
x2

Back Squat @2011
3-3-2-2-2-2
start @80%
Rest 2:30 mins between

20 min AMRAP
(M-10 vest, W-5 vest)
200m run
6 Pull ups
8 Push ups
10 Box jumps 20”

May 12, 2017

Warm up:
3min Assault bike
12 Walking lunges
8 Ring rows
6 Kipping Pull ups
x2

Strength:
Sled Push Down Back 45+25 ea side/ 35 ea side
Rest 90sec
6 Strict dip @3111
Rest 1min
x4

WOD:
4 C2B Pull ups
8 Box jump over 20”
10 Cal Assault bike
Rest 4:30min
X4

May 11, 2017

Warm up:
400m
8 Push ups
8 Front lateral raises w/Light DBs
8 GHD sit ups
x2

Close Grip Bench Press
Find 3rm

Weighted pull ups
Find 1rm

12min AMRAP
5 T2B
100m Farmers Carry 53/35
25 DU’s

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