Archive | May 2016

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31 May WOD 

Strength: 2×4/8 FS/BS @80% of 1rm FS WOD: 4 min AMRAP  15 deadlifts 245/175 15 bar facing burpees 3 min rest 6 min AMRAP  4 hang power snatch 125/85 12 ring dips 3 min rest 8 min Calorie row  

27 May WOD 

Strength: 2×4/8 FS/BS @75% of 1rm FS WOD: “Jenny” Complete as many rounds as possible in 20 min: 20 Overhead Squats (45lb) 20 Back Squats (45lb) 400m Run 

26 May WOD 

Strength:7×1 clean WOD: 5 rounds  EMOM  Min 1: 3 rope climbs  Min 2: 12 KB swings 2/1.5 Min 3: 8 over the box burpees 24/20 Min 4: rest

25 May WOD 

WOD: 42 wallballs 200 m run 21 deadlifts 225/155 300 m row  30 wallballs 200 m run 15 deadlifts 225/155 300 m row 18 wallballs 200 m run 9 deadlifts 225/155 300 m row 20 min cap Then 10 min to work to a heavy single push press

24 May WOD 

Strength: 7×1 snatch WOD:  3 rounds  400 m run 50 double unders  21 sumo dlhp 115/75 22 min cap *extra work 21 bar muscle ups 

23 May WOD 

Strength: 2×4/8 FS/BS @75% of 1rm FS WOD: 50 ohs 135/95 *every time bar goes to floor or shoulder you must complete 7 CTB Pullups  15 min time cap *extra work 50 push-ups 

20 May WOD 

Strength: 2×5/10 FS/BS @70% of 1rm FS WOD: “Jack”  Complete as many rounds as possible in 20 minutes of: 115/80 pound Push press, 10 reps 10 KB Swings, 1.5/1 pood 10 Box jumps, 24/20 inch box