Friday 5/30/14
WOD For Time: 10 Overhead Squats 135/95 10 Box Jump Overs 24/20 10 Thrusters 135/95 10 Power Cleans 185/115 10 Toes to Bar 5 Burpee Muscle Up 10 Toes to Bar 10 Power Cleans 185/115 10 Thrusters 135/95 10 Box Jump Overs 24/20 10 Overhead Squats 135/95
Thursday 5/29/14
WOD 5 rounds for time of: 20 Pistols (alternating) 10 KB Snatches (alternating) 53/35 5 Burpee Box Jumps 30/24″
Wednesday 5/28/14
Strength 3 sets x 10 reps Snatch Balance 50% of your max WOD 5 rounds of: 30 Double-Unders 15 Wall Balls 20/14# 7 Power Snatches 115/75#
Tuesdady 5/27/14
WOD For time: 50 Burpees 20 Front Squats @ 75% of max 50 Burpees
Friday 5/23/14
WOD 7 minute AMRAP of: 5 Box Jumps 30/24″ 3 Cleans 225/155# cash out: 200 Dbl unders for time
Upcoming: Memorial Day 5/26/14
Memorial Day "Murph" We will be doing "Murph" at 10AM. Followed by a traditional Memorial Day BBQ.
Thursday 5/22/14
WOD 10 rounds of: 1 minute of rowing Rest 15 seconds 30 seconds of 115/80 front squats Rest 15 seconds Post total calories rowed and front squat reps completed
Wednesday 5/21/14
Strength 3 position Clean. Find 3 Rep max(High Hang, Hang, Floor) *Don't drop the bar between positions/reps* WOD 5 x 100 meter Sprints(jog downhill between as rest)
Tuesday 5/20/14
WOD 5 Rounds Each Round 3 Min AMRAP 3 Burpees 5 Toe to Bar 7 Wall Balls 20/14 Rest 1 Min
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