Archive for May 2017 | Monthly archive page

5.31.17

Warm up: w/ partner 15 KB Swings/plank hold 3 Rounds each WOD: 8 Rounds for time: 5 Power Cleans 155/105 10 Toes to Bar 15 Wall Balls 20/14 1 min Rest Cool Down: 15-25 Strict Pull ups

5.30.17

SWOD: 10 min emom 3 deadlifts (Build)   WOD: 12 min AMRAP  200m run  15 burpee box jump  15 deadlifts

5.30.17

SWOD: 10 min emom 3 deadlifts (Build)   WOD: 12 min AMRAP  200m run  15 burpee box jump  15 deadlifts

5.27.17

Warm up: Ladders/ring prep  WOD: 3 Rounds for Time  50 double unders 40 burpees  30 taters  10-20 ring dips 

5.26.17

8 Min Rowling   24 Min EMOM   Max row 45 sec 8 Power Cleans  5-10 ring push ups  12 front rack lunge steps 

5.25.17

SWOD 10 min EMOM 5 backsquats 60-70%   WOD "Helen" 3 rounds for time  400m Run  21 Kb swing 24/16 12 pull ups   

5.24.17

Happy Birthday Sara! Warm up- Go through movements WOD: 40 Cal Row 40 Wall Balls Run 400m 40 Box Jumps 24/20 40 Deadlifts 185/135 Run 400m 40 Sit ups 40 Double Unders Cool Down: Stretch

5.23.17

9 min Emom power snatches 2,4,6,8,10,8,6,4,2   8 min Amrap  10 pull up  10 1 arm OH squat 50/35 right arm  10 pull ups  10 1 arm OH squat Left arm 

5.22.17

Happy Birthday Jade! SWOD: 8×1 Squat Clean WOD: 3 Rounds for Time, 25 min Cap 5 Squat Cleans 185/135 21 Toes to Bar 17 Over Unders 30 Push ups Cool Down: Stretch

5.22.17

Happy Birthday Jade! SWOD: 8×1 Squat Clean WOD: 3 Rounds for Time, 25 min Cap 5 Squat Cleans 185/135 21 Toes to Bar 17 Over Unders 30 Push ups Cool Down: Stretch