May 24, 2019

F U Friday

“Double DT”

10 RFT

155/105

12 Deadlifts

9 Hang Cleans

6 Push Jerks

*Option to opt for regular DT: 5 RFT

May 23, 2019

Accessory Work Day

4 x 8 Bench Press- Building

4 x 50 ft Front Rack Lunge

4 x 12 Weighted Step Ups

1 x 400m Farmer Carry- HEAVY

May 22, 2019

Skill:

Front Squat

5-3-1-5-3-1

WOD:

“Harvill Hard Times”

For Time:

21-15-9

Wall Balls

KBS

T2B

*50 Single Unders after each movement

May 21, 2019

Skill:

Power Snatch Complex:

1 High Hang Snatch +

1 Hang Snatch +

1 Snatch +

1 Hang Snatch +

1 High Hang Snatch

WOD:

4 RFT

8 Power Snatch (115/75)

200m Run

8 Burpee Box Jump Overs

200m Run

May 20, 2019

Skill:

Back Squat

5-3-1-5-3-1

WOD:

“Cindy”

20 Min AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

May 17, 2019

F U Friday

“Willy”

3 RFT

800m Run

5 Front Squats (225/155)

200m Run

11 C2B Pull Ups

400m Run

12 KBS (70/53)

May 16, 2019

Accessory Work

5 Sets:

1 Strict Press +

3 Push Press +

5 Push Jerk

2 Sets:

1 Min Plank

1 Min Side Plank (R)

1 Min Side Plank (L)

1 Min V-Ups

1 Min Hollow Rock

1 Min Rest

May 15, 2019

Skill:

Build to heaviest Deadlift working weight

WOD:
“Dirty Sanchez”

For Time:

50/35 Cal Bike Buy In

20 Deadlifts 255/185

10 Box Jumps

15 Deadlifts 285/205

20 Box Jumps

10 Deadlifts 315/225

30 Box Jumps

50/35 Cal Bike Cash Out

May 14, 2019

Skill:

Work up to a heavy set of 3 TnG Power Cleans

WOD:

3 RFT:

20 Wall Balls

20 Power Cleans (135/95)

May 13, 2019

Skill:

Snatch Complex:

1 Hang Power Snatch +

1 Overhead Squat +

1 Power Snatch

WOD:

For Time:

21-15-9

Power Snatch (115/75)

T2B

OHS (115/75)

Burpees

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