5.24.18

A.
Box squat 8x2x75%
Sets OTM
-wide stance, below parallel
B.
For time
400m- run
9- Overhead Squats 95/65
20- Burpee to plate 45#
C.
4 Rounds Partner WOD 
200m- sled pull
9- T2B
6- Squat cleans 135/95
30- double under
-while partner A pulls the sled, partner B completes all repetitions

 

By |May 23, 2018|WOD|0 Comments

5.23.18

A. 
Bench press
4x6x75%
B.
Pull up
3xME
or
15- Pull Up Negatives
3- ME Elbow Flex Hold
C.
Ring Dips
3×8
D.
AbWod-May
3x
20- cycling cross crunches
20- supermans
10- hanging rainbows
Rest 1 minute between rounds  

 

By |May 22, 2018|WOD|0 Comments

5.22.18

A.
Power Snatch + OH Squat + Snatch x 5
B.
Partner WOD 
1000m- row, alternate every 200m 
60- push ups, alternate every 10 reps
40- power cleans 155/105, alternate every 5 reps
20- push jerk, alternate every 5 reps
40- box jumps, alternate every 10 reps
60- sit ups, alternate  every 10 reps
1000m- row, alternate every 200m

 

By |May 21, 2018|WOD|0 Comments

5.21.18

Regardless of age, fitness is always important to our health.

A. 
Back squats
6 x 4 x 82.5%
-sets on 2 min
Rest 3 minutes, then
Max Reps of body weight squats in 90 seconds
B.
Sumo Deadlift
5-5-5-5-5
-Start at 60% on 1st set 
-Increase load every set thereafter 
C.
For Time
15-12-9
Thrusters 105/75
Box lateral step overs 24/20

 

By |May 20, 2018|WOD|0 Comments

5.19.18

3 Rounds, For Total Reps
1 minute Wall Balls (20/14 lbs)
1 minute Sumo Deadlift High-Pulls (75/55 lbs)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lbs)
1 minute Row (Calories)
1 minute Rest

 

By |May 18, 2018|WOD|0 Comments