Monthly Archives: May 2015

Monday, June 1

Monday, June 1   WarmUp: Baseline Row 500m 40 squats 30 sit ups 20 push ups 10 pull ups   Strength:  Front Squat – deload week 7   Games WOD: “Down & Back Chipper” For time: 40 box step-overs (24 … Continue reading

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Sunday, May 31.

Sunday, May 31. Warm up: 400m run 2 rounds: 12 push up 10 kb front squats 8 pull ups 6 Bear Complexes Strength: Drop Cleans 5×3 increasing. WOD: 12min AMRAP 3 Thrusters 135/95 6 Toes to Bar 9 Deadlifts 135/95

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Strength Class. Sunday, May 31.

Sunday, May 31. Warm up: 2 rounds: 10 2 for 1 wall balls 10 drop cleans 45/33 10 snatch balances 45/33 Shoulder Press 3×3 60,70,80$ Push Jerks 4×3 60,70,70,80% Front Squats w/ pause 4×3 70%

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Saturday, May 30

Saturday, May 30   WarmUp: 15 burpees 15 wall balls 2 rounds: 8 rope pull ups 8 KB deck sit ups 8 diamond push-ups 8 Russian dips   Hero WOD: “Wittman“ Seven rounds for time of: 15 KB swings (53/35) … Continue reading

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Friday, May 29

Friday, May 29   WarmUp: 100 m skips 2 rounds of: 10 parallette dips 8  push-ups 6 box jumps 4 cowboy squats 2 muscle-ups   Strength: Power clean and split jerk – week 6   WOD: 5 RFT 200 m … Continue reading

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