Thursday, May 14, 2015

WOD
(40 minute time cap)
50-40-30-20-10 KB Swings (24/16)
50-40-30-20-10 Box Jumps (24/20)
1000 m – 800 m – 600 m – 400 m – 200 m run

Wednesday, May 13, 2015

Strength
EMOM x 7
Building weight:
Min 1: 7 Power Cleans
Min 2: 6 Power Cleans
Min 3: 5 Power Cleans
Min 4: 4 Power Cleans
Min 5: 3 Power Cleans
Min 6: 2 Power Cleans
Min 7: 1 Power Clean

WOD
3 Rounds
7 C2B
14 Power Cleans (175/120)
21 Lateral Bar Burpees

Tuesday, May 12, 2015

Strength
Overhead Squat
7×3

WOD
‘Karen’
For time:
150 Wall balls (20/14)

Monday, May 11, 2015

Skill Work
EMOM x 10
3 Position one snatches (across)

WOD
‘Triple One’
1000 m row
100 Double unders
1000 m run