Friday WOD (05/27/16)

A) Squat Snatch
3-3-3-3-3

B) 21-15-9
Clusters (95/65)
Box Jumps (30/24)

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Thursday WOD (05/26/16)

A) 4x400m run with 1 minute rest

B) 8 min AMRAP
7 Burpees
6 KBS (70/53)
5 Push Press (95/65)
4 OHS (95/65)

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Wednesday WOD (05/25/16)

A) Every 2 minutes for 16 minutes

1 Power Clean and Jerk

B) 12 min AMRAP
250m row
20 jumping split lunges

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Tuesday WOD (05/24/16)

A) Skill: HSPU

B) 10 Rounds for Time:
3 HSPU
6 DL (225/155)
6 T2B
30 DU

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Monday WOD (05/23/16)

A) Pec/lat mobility with lacrosse ball

B) Skill Work: Kipping and butterfly pullups

C) 2016 Regional Event 3

For Time:
104 WB (20/14)
52 Pullups

D) Accessory Work:

2×10 Hamstring curls
2×10 GHD situps OR 50 abmat situps
2×10 leg lifts

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Thursday WOD (05/19/16)

A) Work to a 3RM deficit HSPU

B) Metcon (NO REST IN BETWEEN ROUNDS)
3 Rounds
10 Power Cleans (115/85)
10 Ring Dips
2 Rounds
15 KBS (70/53)
15 Burpees
1 Round
20 Push Press (115/85)
20 Pistols (10/leg)
20 Cal Row

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Wednesday WOD (05/18/16)

A) 6 mins to find a heavy clean and jerk

Immediately into:

B) 25-20-15-10-5
Box Jumps (24/20)
Abmat situps

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Tuesday WOD (05/17/16)

A) Bench Press

3×7

B) For Time:
1000m row
100 pushups
750m row
75 pushups
500m row
50 pushups

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Monday WOD (05/16/16)

A) Strength

5 sets of 5/leg back rack walking lunges

B) 10 min AMRAP
50 DU
10 Back Squats (135/95)

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Friday WOD (05/13/16)

A) For Time:

10 Rounds

12 Cal Row
10 Box Jumps (24/20)
8 T2B

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