May 31, 2018

Strength:

Front Squat

5 x 4 @ 75%

WOD:

15 Min AMRAP

15 Push Jerk (135/95)

30 Double Unders

15 Wall Balls

30 Double Unders

May 30, 2018

girl wod wednesday

Skill:

Deadlift

5 x 4 @ 75%

WOD:

“Christine”

3 RFT

500m Row

12 Deadlifts (Body Weight)

21 Box Jumps (24/20)

May 29, 2018

Skill:

Snatch Complex

1 Snatch Grip Deadlift +

1 Hang Power Snatch +

1 Overhead Squat +

1 Squat Snatch


 

WOD:

16 Min Alt EMOM

-10 GHD Sit Ups

-5 TnG Power Snatch

-10 Step Ups (Weighted)

-1 Skill

May 28, 2018

MURPH

1 Mile run

100 Pull Ups

200 Push Ups

300 Squats

1 Mile Run

May 18, 2018

WOD:

20 Min AMRAP

400m Run

12 T2B

9 HSPU

6 Strict Pull Ups

3 Rope Climbs

May 17, 2018

Strength:

Front Squat

4 x 4 @ 80%

Deadlift

4 x 4 @ 80%

WOD:

Choose 1 Gymnastics Skill

15 Min Alt EMOM

-10 Cal Row

-12 Single Leg Step Ups (Add weight if desired)

-Gymnastics Skill

May 16, 2018

Wod:

Girl WOD Wednesday!

“Kelly”

5 RFT

400m Run

30 Box Jumps

30 Wall Balls

May 15, 2018

Strength:

Front Squat

3 x 10 @ 60%

Deadlift

3 x 10 @ 60%

WOD:

For Time

21-15-9

Power Snatch (75/55)

Cal Row

May 14, 2018

Skill:

Clean Complex

1 deadlift + 1 Hang squat Clean + 2 Power Cleans

WOD:

5 Rounds for TIme

20 minute time cap

5 Power cleans 135/95

10 front squats 135/95

5 push jerks 135/95

10 pull ups

May 11, 2018

WOD:

20 Min AMRAP

250m Row

50 Double Unders

18 Wall Balls

15 Clean & Jerks (155/105)

12 T2B

9 Clusters (155/105)

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