Archives May 2018

31
May

WOD 5.31.2018

Work up to a heavy snatch complex: 1 Power Snatch + 1 Hang full Snatch EMOM 16: 1: 7 wallballs 5 HRPU 2: 10 box jumps 3: 3 power snatch 95#/65# 3 OHS 4: 15/10 cal row

16
May

WOD 5.16.2018

30 min work up to a heavy Back squat double EMOM 7: 15 Wallballs then max push ups in time remaining

15
May

WOD 5.15.2018

AMRAP 20 200M run 20/14 cal row 20 push ups 50 Dubs 3×10 Barbell roll outs x20 straight leg sit ups

14
May

WOD 5.14.2018

15 min to find a heavy strict press double The 540 50 Plate Overhead Lunges (45/25 lb) 40 Pull-Ups 30 Thrusters (95/65 lb) 20 Burpees 10 Squat Cleans (135/95 lb)

11
May

WOD 5.11.2018

Beast Mode

10
May

WOD 5.10.2018

Mainsite WOD Overhead Squat 5-5-5 Snatch Balance 3-3-3 Hang Squat Snatch 1-1-1

9
May

WOD 5.9.2018

20 min: Front Squat: work to a heavy single For time: 400M run 30/20 cal row 20 bar facing burpees 20 clusters 115#/75# Cash out: Handstand work

8
May

WOD 5.8.2018

For Time: 50 Curtis Press 95#/65#(power clean, Lunge R+L, Push press) EMOM 5 Wallballs cash out: 5×25 sit ups x 30 flutter kicks

3
May

WOD 5.3.2018

20 Min to work up to a heavy 3 positon Power clean (ground+knee+hang) Row 2000M EMOM 1 Power Clean Push Jerk 135#/95# **have some start on strenth if needed ** Cash Out: 5×5 Dips on any aparatus

2
May

WOD 5.2.2018

Back Squat: 5×2@90% AMRAP 15: 200M Run 75′ bear crawl 15 Burpee box jumps 24″/20″ RX with 20#/14# vest

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