May, 2016

WEDNESDAY, 6/1/2016

STRENGTH Hang Snatch (below knee) + Snatch 70% 5×2   WOD For Time: 21-18-15-12-9-6-3 Squat Cleans (95/65) Double-unders Deadlifts (95/65) Box Jumps (24 /20) *Begin each round with a 50 meter Bear Crawl

TUESDAY, 5/31/2016

STRENGTH Clean Pull (controlled eccentric in proper position) 80%x3 85%x3 90%x3 80%x3   WOD 15min Amrap 200m Row 10 Abmat situps 300m Row 20 Abmat situps 400… 30… 500… 40……

FRIDAY, 5/27/2017

STRENGTH Back Squat 80% 3×4   WOD 12min AMRAP 1,1, 2,2, 3,3, 4,4, 5,5… Power Cleans (95/65) Bar-facing Burpees

THURSDAY, 5/26/2016

Mobility/Make-Up 2min Couch Ea.Side 2min Pigeon Ea. Side 2min Frog 2min Banded Calf Stretch Ea. Side     WOD For Time: 50 Thrusters (95/65) 40 Pull-ups 30 KB Swings (32/24) 20 SlamBalls (25/20)(M1-T2B) 10 Handstand Push-ups

WEDNESDAY, 2/25/2016

STRENGTH Back Squat Jump 20% 4×3 (% of BS) Push Press 70% 4×3   WOD 4 Rounds For Reps: AMRAP 3 Minutes: 10 Power Snatches (115/75)   Cal Row   At the beginning of the amrap they do 10 power snatches and then row cal for remainder of the 3 min. Score is total calREAD MORE

TUESDAY, 2/24/2016

STRENGTH Halting Snatch Deadlift (knee) 70% 3×3   Snatch Pull 80% x3 85% x3 90% x3 80% x3   WOD 4 Rounds For Time: 21 Wall Balls (20/14) 15 Box Jumps (24/20) 9 Toes-to-bars

MONDAY, 5/23/2016

STRENGTH Power Clean + Push Jerk 85% x5 (1+1)   WOD 8 Rounds For Time: 200 Meter Run 11 Dumbbell Burpees (45/35)

FRIDAY, 5/20/2016

Sorry for the mix up this week the weather threw us off some. We will all be back on the same schedule next week. Thanks   M1 STRENGTH Snatch Balance (3 sec hold in bottom) 80% 3×2 85% x3 WOD For Time 40 Pull-ups 20 Row (calories) 10 Clean & Jerks (155/115) 10 Handstand Push-upsREAD MORE

THURSDAY, 5/19/2016

Mobility/Make-Up 4min Psoas w/LB 4min Thoracic Extension w/Foam Roller and BB 4min Ea. Leg Quad Smash w/BB   WOD 18min EMOM min 1- 40 D/U’s min 2- 12 KB Swings (24/16) min 3- 5 Thrusters (135/95)

WEDNESDAY, 5/18/2016

STRENGTH Front Squat 75% 2×3 80% 3×3   WOD Every 4 min for 16min 5 DB Manmakers (no rx weight) 10 T2b 15 Abmat Sit-Ups

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