Tuesday, May 5, 2015

Skill Work
EMOM x 8
6 Pistols + 6 T2B

WOD
30 Rounds for time:
1 Squat clean + 1 Push press + 1 Front squat + 1 jerk

*Males use 135, females use 95

Monday, May 4, 2015

Strength
Strict Press
7×5

WOD
4 Rounds:
200 m run
15 thrusters (95/65)*

*After each round, remove 10 lbs from the bar, but add 10 reps

Saturday, May 2, 2015

WOD
‘Tyler’
5 RFT
7 Muscle Ups
21 Sumo Deadlift High Pulls (95/65)

Friday, May 1, 2015

WOD

Building ladder…
Start with 75/55 bar and add 10 lbs EMOM:
Snatch
Then…
Clean
Then…
Deadlift

*Adding 10 lbs every minute, athlete’s perform the snatch until they cannot continue. They then begin a clean ladder at the final snatch weight until they cannot continue. This sequence continues with the Deadlift.
**Three separate scores are recorded for the max. of each lift

Thursday, April 30, 2015

‘Bring A Friend Day’

WOD
Teams of 2
4 rounds – 6 minute intervals follow by 90 seconds of rest

Cash in – 400 m partner PVC run
Then…
Relay AMRAP
10 Burpees
15 KB Swings (24/16)
20 Air Squats

* In the relay style AMRAP, each partner must wait while their teammate completes a station before they can begin the next movement. Partners must high-five before a new movement can begin.