THURSDAY WOD 5/21/15

Posted by on May 20, 2015 in WOD

THURSDAY WOD EMOM For as long as possible 3 Power Clean 3 Front Squat 3 Push Jerk (135/95) *If you complete 10 rounds, add one additional rep to each movement for each additional minute. *10 Round minimum. If you cannot complete a round within the minute, rest through the next minute then start again. You must complete a total of at least 10 rounds THEN Strength 3 Rounds 20 Half Moons 15 Toes 2 Bar 10 Weighted Hip Ext Endurance 1 Mile...

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WEDNESDAY WOD 5/20/15

Posted by on May 19, 2015 in WOD

WEDNESDAY WOD EMOM X 10 Minutes Odd: 5 Bench Press (70% of 1 Rep Max) Even: 35 Double Unders At the 15:00 3 Rounds 10 Dead Lift (225/155) 15 Burpee Box Jumps THEN Strength 4 Rounds 10 HSPU (Strict if you can do strict) 20 GHD Sit Ups Endurance 2000m Partner Row

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TUESDAY WOD 5/19/15

Posted by on May 18, 2015 in WOD

TUESDAY WOD 30 Thrusters (115/75) Rest exactly 2 Minutes 1 Mile Run Rest exactly 2 Minutes 30 C2B Pull Ups THEN Strength 4 Rounds 20 Weighted Step Ups *Use a box one size smaller than you use in workouts. Hold one dumbbell in each hand Endurance 4 Rounds 20 Lateral Jump Overs Partner holds plank

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MONDAY WOD 5/18/15

Posted by on May 17, 2015 in WOD

Annie 50-40-30-20-10 Double Unders Sit Ups Rest as needed Partner- Double Grace 60 Clean & Jerk (135/95) *Each partner will complete one rep at a time THEN Strength 5-4-3-2-1 Hang Clean + Front Squat + Jerk Endurance 3 Minute Row for Calories Rest 1 Minute 2 Minute Row for Calories Rest 1 Minute 1 Minute Row for Calories

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THURSDAY WOD 5/14/15

Posted by on May 13, 2015 in WOD

THURSDAY WOD 4 Rounds for Max Reps 1 Minute Double Unders 1 Minute KB Swings (53/35) 1 Minute Row for Calories 1 Minute Push Ups 1 Minute Rest THEN Strength 10-8-6-4-2 Dead Lift (Build weight each round) Endurance 1 Mile Run with a partner

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