THURSDAY WOD 5/22/14

Posted by on May 21, 2014 in Nutrition

THURSDAY WOD 3 Rounds 30 Box Jumps (24/20) 30 Dead Lift (185/135) 15 Ring Dips THEN Strength … 3 Rounds 5-7 Weighted Dips 30 Half Moons (25/15) Endurance 3 Rounds 50 Stair Steppers

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TUESDAY WOD 5/20/14

Posted by on May 19, 2014 in Nutrition

TUESDAY WOD 12 Minute Clock 4 Minutes Power Snatch (135/95) 4 Minutes Double Unders 4 Minutes Push Ups THEN Strength 3 Rounds 5 Squat Snatch (Work on form and catch) 20 Floor Wipers Endurance 3- 200m Runs 2- 400m Runs 1- 800m Run Rest 1 Minute Between Runs

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Monday WOD 5/19/14

Posted by on May 18, 2014 in Nutrition

MONDAY WOD “Jackie” 1000m Row 50 Thrusters (45/35) 30 Pull Ups *Because this benchmark has a 1000m row we will want to start 4 rowers as soon as we can. Please be on time and get warmed up. We will have those who row fast start first As a person finishes rowing someone will get on the rower and start at the top of the next minute so we will not be waiting for all 4 rowers to finish. THEN … Strength 5 Thrusters Start at 95 for guys, 65 for girls and add...

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FRIDAY WOD 5/16/14

Posted by on May 15, 2014 in Nutrition

FRIDAY WOD 4 Rounds 20 Wall Balls (20/14) 20 Ring Dips 20 Burpees THEN Strength… 3 Rounds 5 Hang Squat Snatch 20 GHD Sit Ups Endurance 5 Rounds Sprint the length of the parking lot

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THURSDAY WOD 5/15/14

Posted by on May 14, 2014 in Nutrition

THURSDAY WOD 10 Minute AMRAP 10 Power Cleans (135/95) 10 Box Jump Overs 10 Toes 2 Bar or GHD Sit Ups THEN Strength… 5 Power Cleans (Touch-N-Go) Start at 50% of 1 Rep Max and add weight each round until you cannot complete 5 Touch-N-Go reps Endurance 2 Mile Run if you can keep a 10 Minute Mile or Less Over a 10 Minute Mile run 1 Mile

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