Monday - 05/30/16

Memorial Day WOD - 10:00 AM only

Hero WOD Murph

For time:
Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi

Tuesday - 05/31/16

SKILL - Work (10 minutes)
3 rounds for quality:
10-30 sec Ring Support Hold (Adv: with turnout in perfect hollow position)
5-7 Strict Ring Dips (Adv: add weight, only if your form is perfect!)
10-20 sec L-Sit Hold

WOD
For time:
50 Double Unders Buy In
-- then --
3 rounds of:
7 Burpees
10 Power Cleans, 135/95 lbs
12 AbMat Sit-ups
-- then --
50 Double Unders Cash Out

WOD - Max Effort Row 500 m for Time

 

Wednesday - 06/01/16

Strength - Back Squat 1x20 at 70% 1RM

WOD
Tabata: 8 x 20 secs / 10 secs
Tabata Sled Pull, 90/70 lbs, 50/50 m
Tabata Tire Flip Jump Through
Tabata Run Sprint, 50/50 m
Tabata Overhead Barbell Carry, 75/55 lbs
Tabata Kb Goblet Lunge, 53/35 lbs

WOD For time:
100 Kettlebell Swing (American)s, 53/35 lbs/ EMOM 3 Wall Climbs

Thursday - 06/02/16

WOD- Every 1 min for 10 mins, alternating between:
10 Shoulder-to-Overheads, 75/55 lbs
15 Toes-to-bars
Rest 2 mins
Every 1 min for 10 mins, alternating between:
10 Box Jumps
20 Deadlifts, 75/55 lbs

Friday -  06/03/16

WOD For time:
Run, 200 m
20 Power Snatches, 115/75 lbs
Run, 200 m
20 Overhead Squats, 115/75 lbs
Run, 200 m
20 Hang Squat Cleans, 115/75 lbs
Run, 200 m
20 Front Squats, 115/75 lbs

Saturday -  06/04/16

WOD For time: 4 Rounds for Time
12 Kettlebell Bear Complexes, 53/35 lbs (6 each arm)
6 Handstand Push-ups
9 Burpee Box Jumps, 24/20 in
3 Handstand Push-ups
Rest 1 min

 

Sunday -  06/05/16
 

ROM WOD -  Open Gym