Wednesday, June 3, 2015

Strength
Build to heavy 1 rep squat clean

WOD
7 minute time cap:
200 m run
10 Burpees
10 Pull ups
30 Thrusters (95/65)
200 m run

Tuesday, June 2, 2015

Skill Work
EMOM x 7
40 Double Unders

WOD
1000 m row
into…
21-15-9
KBS (32/24)
OHS (115/80)

Monday, June 1, 2015

Strength
Push Press
5×3

WOD
22 minute time cap
For time:
Run 1 km
100 Power Cleans (95/65)
100 Sit ups
50 Front Squats (95/65)
50 Box Jump-Overs (24/20)

Saturday, May 30, 2015

WOD
‘Wood’
5 RFT:
400 m run
10 Burpee Box jumps (24/20)
10 Sumo Deadlift High-pull (95/65)
10 Thrusters (95/65)
Rest 1 minute