May 30, 2019

Warmup

On the board

Strength 

Push Press 4x5

WOD

5 Rounds of :

10 Box Jumps 24/20
20 KB (A) 53/35
10 Hanging Leg Raises

KB swings must be un-broken.
*3 Burpee penalty for stopping*

400m $-out 

May 26, 2019

9am Brief

0930 Start

For Time/Completion:

1 mile Run

100 Pull-ups  

200 Pushups 

300 Squats

1 mile Run

May 23, 2019

Warmup

On the board

SKILL

Push Press EMOM

WOD

3 Rounds

10-ALT DB Snatches 50/30
10-Singe Arm OH Lunges
10-Dips (on the box)
20-Double Unders 

May 21, 2019

Warmup

On the board

Strength/Skill

Power Clean 1x3

WOD

5 Rounds

5- Power Cleans
5- Front Squats
5- S-2-O
5-BOB's

$-out 400m 

May 20, 2019

Warmup

On the board

Strength 

Backsquat 3x5

WOD

For Time:

30-WB
10-AMSU
30-KB (A)
10-Russian Twists w/WB
20-WB
10-AMSU
20-KB (A)
10-Russian Twists w/WB
10-WB
10-AMSU
10-KB (A)
10-Russian Twists w/WB 

May 16, 2019

Warmup

On the board

Strength 

Front Squat-3x8

WOD

4 Rounds

5-Power Cleans 135/95
5-Power Snatches
5-BOBs
1-Wall Climbs 

May 15, 2019

Warmup

On the board

Skill

Bench Press

WOD

15 min AMRAP

10-Box Jumps
10-Alt DB Snatch
5-Burpees

$/OUT-1 Min Plank x2 with :30 rest

*if you don't hold the plank for the full 1 Minute, 15 Burpee Penalty!! Coach will start the 1 Minute after the AMRAP 

May 14, 2019

Warmup 

On the board

Strength 

PushPress-3x8

WOD

3 Rounds for time: w/ a 15min Cap

20-WBs
2- Power Snatches 95/65
4-OH Squats
6-Front Rack Lunges
20-AMSU

$out-400m Run @15:00 

May 8, 2019

Warmup

On the board

SKILL

TTB

WOD

3 Rounds

50- DUs
10-TTB
10-DB Power Cleans

10 min CAP 

May 7, 2019

Warmup

On the board

Strength 

PushPress-3x5

WOD

3 Rounds

400m
12-Push Press
8-Pull-ups
4-HSPU

12min CAP 

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