Month: May 2016

STRENGTH: Push Jerk (1-1-1-1-1-1) Push Press (3-3-3-3) WOD: For Time 30 MedBall Get ups 30 Box Jumps 30 Kettle Bell Swings 30 Hand Release Push up

STRENGTH: Bench Press 5-5-5-5-5 WOD: 15 Minutes Of Plank!!! Everytime you break the plank perform the following 30 Double Unders 20 Jumping Pull Ups

STRENGTH: Hang Clean 5-5-5-5-5 WOD: 25 Minute AMRAP 400M run 5 Front Squat 20 Toes to bar RX + 185/125 RX 135/95

STRENGTH: Back Squat 5-5-5-5-5 Perform all 5 sets at the same weight. WOD: 10 Minute AMRAP 15 DeadLifts 10 Lunges (5each leg) 5 Shoulder

STRENGTH: Front Squat 2-2-2-2-2-2-2-2-2 Bench Press 2-2-2-2-2-2-2-2-2-2 WOD: 200 Meter Over Head Carry 200 Meter Front Rack Carry 200 meter Carry 60 Pull Ups

STRENGTH: Pendlay Row 10-10-10-10 Deadlift 2-2-2-2-2 WOD: 8 Minute AMRAP 10 Burpees 10 Wall Ball 1 Rope Climb

STRENGTH: Squat Clean 2-2-2-2-2-2-2-2 WOD: 1 Mile Run 100 Push Ups 100 Air Squats 100 Flutter Kicks (2x count) 800 Meter Run

STRENGTH: Back Squat 10-10-10-10-10 WOD: 10 Power Clean 10 Front Squats 10 burpees Over the Bar 30 Toes to Bar 10 Burpees Over the

STRENGTH: Thruster 2-2-2-2-2-2-2-2-2-2 WOD: 5 Rounds for time 20 DeadLifts 10 Strict Press 200 Meter Run RX +135/95 RX 95/65

STRENGTH: Back Squat 6-6-6-6-6-6 WOD: 30 KettleBell Swings 4 Rope Climbs 30 Kettle Bell Swings 3 Rope Climbs 30 KBS 2 Rope Climbs 30