Uncategorized

THURSDAY, 4/202017

WHITTEN Five rounds for time of:22 Kettlebell swings, 32/2422 Box jump, 24/20Run 400 meters22 Burpees22 Wall ballĀ 20/14   45MIN TIME CAP

WEDNESDAY, 4/19/2017

STRENGTH 18min EMOM. 1- 2 snatches working up in weight 2- 5 max effort box jumps 3- AMRAP Muscle ups/C2B   WOD 21-15-9 thrusters pull-ups 9-15-21 thrusters pull-ups    

TUESDAY, 4/18/2017

STRENGTH Back Squat 5×3 @79% (3 second descent)     WOD 20 minute AMRAP 30 cal row 20 dumbbell snatches (55/35) 10 Burpee box jumps

MONDAY, 4/17/2017

STRENGTH 20 minutes to find clean max     WOD Tabata Wallballs T2B Squat Cleans Burpees

FRIDAY, 4/15/2017

STRENGTH Back Squats 5×3 (75% with a three second pause)   WOD   16min AMRAP 200m Run 8 Box Jumps (30/24) 16 Ring Dips

THURSDAY, 4/13/2017

Core Warm-Up 10min AMRAP 2,2,4,4,6,6,etc… T2B Plank Walk Ups   MOBILITY   WOD 5min AMRAP 10 Floor Press 20 D/Us -rest 1min- 5min AMRAP 5 Pull-Ups 10 SlamBalls

WEDNESDAY, 4/12/2017

DEATH BY FRAN Min 1 – 1 Thruster and 1 Pull-Up Min 2 – 2 Thrusters and 2 Pull-Ups Min 3 – ETC……     WOD For Time 27-21-15-9 Cal Row Burpees  

TUESDAY, 4/11/2017

STRENGTH 16-18min Hang Squat Cleans 67-x3 76-x3 82-x3 88-x2 91-x1 94-x1   WOD 20min EMOM 2 Rope Climbs 30 Back Squats (135/95) 15 HSPU 30 KB Lunges (24/16)

MONDAY, 4/10/2017

STRENGTH 15 min EMOM 3 Stations (depending on group size) 2 Sled Pushes Plank (40 on 20 off) RDLs x8 (135/95)   WOD 4 Rounds 40 Double Unders 4 Snatches (155/85) 400m Run 4 OHS (155/85)

FRIDAY, 4/7/2017

STRENGTH 18min Muscle snatches 3×5 Front squat 5-4-3-3-3   WOD 14min AMRAP 50 MedBall Cleans (20/14) 25 T2B 50 MedBall Cleans 25 DB Snatches (55/35) 50 MedBall Cleans 25 C2B

Like social media? So do we! Connect with us here: