5/20/14

SKILL WORK: 15 MIN Bar Muscle Up Progression

WOD: 12 min AMRAP
           10 Burpees over the bar (two foot take off)
           5 squat clean to thrusters (115/85)

5/19/14

STRENGTH: Find 1rm Overhead Squat

WOD: "Kelly"
         Five Rounds for time of:
         Run 400 meters
         30 box jumps 24/20
         30 wall ball shots 20/14
        
        

          
          
         

5/16/14

Strength: 5x3 Snatch Deadlift

WOD: 3 min Amrapx3
           10 overhead squat
           5 Toes to Bar
         Rest 1 min between sets

5/15/14

SKILL WORK: 12 EMOM
                       1st 3 to 5 HSPU
                       2nd 30 sec Double unders( must practice your double unders)
WOD: For Time:
          Run 2 miles
          Then
           50 Burpees

5/14/14

STRENGTH:5x3x1+2 Power Snatch and Overhead Squat(Across)


WOD:21-15-12-9-6-3
          CTB Pull Ups
           Goblet Lunges (70/55)

May 13, 2014

Conditioning: 10Min EMOM

   1st - Row 18/15 Calories
   2nd- 12 Burpees


WOD: AMRAP 7

6 Cleans (155/115)
10 Box Jump Overs

05/12/14

Strength: Snatch work
WOD:
25-20-15-10-5
10-20-30-40-50
Thrusters
Double Unders