Month: May 2018

6-1-2018

Prepare! Str/Skill: 4×10 Reverse lunge (heavy) WOD: 20min amrap 30 Wall Balls 50 Double Unders 20 Box Jumps (20/14,24/20)

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5-31-2018

It’s not impossible. Str/Skill: Rope Climb Progression, legless and short rope WOD: 4min clock; 21/18 Cal row Then AMRAP; 9 Thrusters 3 Rope Climbs Rx=95/65, standard rope climbs Rx+=115/85, short rope climbs

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5-30-2018

Keep pushing. Str/Skill: 6×3 Split Jerk (heavy) WOD: 9min amrap 7 Power Cleans 5 Shoulder to Over Head 2 Wall Walks (135/95)

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5-29-2018

I if you haven’t done Murph, you have that option Str/Skill: 9 total sets 3×4 Sumo Deadlifts WOD: 21/42-15/30-9/18 Sumo Deadlift High Pull Situps (95/65)

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5-28-2018

They gave it all, you can give some. WOD: MURPH 1 Mile run 100 Pull ups 200 Push ups 300 Squats 1 Mile run

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5-26-2018

We do it even on Saturday Str/Skill: 6×4 Deadlifts @80% WOD: 21-15-9 Row Cal Push Press Deadlifts (95/65,185/115)

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5-25-2018

It shouldn’t matter Str/Skill: 5×2 Squat Snatch 80-85% WOD: 3 3min AMRAPS. 1min REST btw 1: 3 Dumbell Overhead Squats & 7 Toe 2 Bar 2: 3 Dumbell Power Snatches & 7 Toe 2 Bar 3: 3 Dumbell Squat Snatches & 7 Toes 2 Bar (50/35)

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5-24-2018

Gross, so what. Str/Skill:1a) 5×7 Strict Pullups 1b) 5×7 Dumbell Shoulder Press WOD: : 800m Run 60 Wall Balls 400m Run 30 Wall Balls 200m Run 15 Wall Balls (20/14)

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5-22-2018

Be strong and lite. Str/Skill: 7 sets of 1 Clean Pull 2 Power Cleans WOD: 7 min to climb ladder 1/2,2/4,3/6,4/8,5/10,6/12,7/14….. Power Clean & Box Jump 135/95, 24/20

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5-21-2018

Yes it’s hard, that’s why it’s fun. Str/Skill: 13 min to find 1Rep max Pause Bench Press WOD: “JT” 21-15-9 Handstand Push Up Ring Dips Push Ups

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