5-28-15

1.

8 min emom

3 hang (mid thigh)squat snatches (don't have to be touch and go)

2.

4 rounds 

60 single unders

30 walking lunges (holding a plate if possible) (no plate if you need to use hands to help getting up from lunge)

15-KB swings 

rest 1 minute

5-26-15

1/2 Murph

Run 1/2 mile

50 pull ups

100 push ups

150 squats

Run 1/2 mile

Work on anything you need to if time after wod

5-20-15

Repeat from March 19th

10 RD

10 ground to overhead with plate

20 weighted lunges with plate

Time cap at 15:00

2.

4 rounds of

200 meter sprint

2 minute rest

5-19-15

1.

10 min emom

odd-3 power cleans 

even-3 ring rows/ pull ups

2.

4 min amrap

3 hspu

6 air squats

9 sit ups

-2 min rest-

4 min amrap

9 sit ups

6 air squats

3 hspu

5-14-15

A- 5 Minute AMRAP:

You have 5 minutes to complete as many rounds and repetitions of the following:

5 Box Jump Overs

10 Toes to Bar 

Athletes must then rest for 3 minutes 

before moving on to Part B.

Part B- 3 Minute AMRAP:

Squat Clean Thrusters / GroundtoOverhead

(155/95/55)

2.

Sumo Deadlift

7x7

5-12-15

1.

Push Press

7x7

2.

15 min amrap

25 burpees

15 back squats 

5-7-15

Repeat from November 20th 

SWOD: Deadlift 3x5

WOD: 20 min AMRAP Teams of Two
Team Member holds Med Ball while other team member works Team members alternate exercises
5 Thrusters
10 Mountain Climbers
15 Kettlebell swings

 

5-5-15

1.

15 mins to establish 1rm snatch

2.

3 rounds 

50 sumo deadlift high pull

10 bar facing burpes