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

Friday, May 29, 2015

WOD
With a running clock…
AMRAP 7
12 KB Swings (24/16)
5 HSPU
15 Air Squats
then…

8 minutes to build to heavy 1 rep snatch

then…
5 RFT
10 Deadlifts (225/185)
10 Burpees
100 m run

Thursday, May 28, 2015

Strength
Front Squat
7×3

WOD
AMRAP 12
Ascending ladder:
1 Squat Clean (115/75)
1 Push Press
1 Lunge
1 Box Jump (30/24)

Wednesday, May 27, 2015

WOD
*20 minute time cap*
In 30 second intervals followed by 15 seconds of rest, complete:
33 Cal row
33 T2B
33 Thrusters (65/45)
33 Wall Balls (20/14)
33 Burpees
33 Box Jumps (24/20)
66 Double Unders