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 

4-30-15

1.

Sumo Deadlift

5-3-3-2-2

2.

20 Handstand push-ups 

8 Rope Climbs

10 Handstand push-ups

6 Rope Climbs

5 Handstand push-ups

4 Rope Climbs

4/28/15

1.

For time:

200m Run

30 Hand Release Push Ups

200m Run

30 Kettle bell swings 

200m Run

30 Sit-Ups

200m Run

30 Good Mornings 

200 m Run

30 Double-Unders (60 single)

200m Run

30 Box Jumps

2.

Work on a weakness with remaining time