Friday WOD (05/06/16)

Mobility:

1 min couch stretch/side
1 min IT band on foam roller/side
1 min lying squat stretch against wall

A) Front Squats

3×5 at 3-3-3-0 Tempo

B) Metcon
2 Round Cash-In:
30 second max effort T2B
30 second rest
30 second max effort DU
30 second rest

Immediately into:
4 RFT:
15 WB (20/14)
300m row
15 ring dips

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Thursday WOD (05/05/16)

A)

#1—–4min AMRAP
10 Bench Press (95/65)
10 Pullups
2min Rest

#2—–4min AMRAP
50-FOOT HS Walk (from board to weight plates)
50-METER Sprint
2min REST

#3—–4min AMRAP
10 KBS (53/35)
10 Push Press (95/65)

MINS
0-4=WORK
4-6=REST
6-10=WORK
10-12=REST
12-16=WORK

B) Group Romwod

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Wednesday WOD (05/04/16)

Mobility:
1mins Couch stretch/side
1mins IT band on foam roller/side
1min Lying squat stretch against wall

A) 3 sets: 2FS+ 4BS @80%

B)For time:
20 Hang Squat cleans(185/135) *everytime you drop the bar do 10 Burpees*
10 Deadlifts (185/135)
5 Bar MU

C) Foam roll/lacrosse ball upper back and hamstrings

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Tuesday WOD (05/03/16)

Warmup:
2 rounds
Box handstand stretch x 30 seconds
Pike ups on rowers x 10 rep

A) Skill Work: Foot locks for rope climbs (15 min)

B) 5RFT:
10 BB Back loaded box step ups (95/65) (24/20)
10 HSPU

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