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

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)