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32 Nod Place Unit B
Clinton, CT 06413

(860) 664-5347

Friday

Friday, 27 May 2016 00:00

WOD:
21-15-9**15-21
Thrusters (95/65)
Pull-Ups
**Run 400

Thursday

Thursday, 26 May 2016 00:00

STRENGTH:
Bench Press
7 x 4

WOD:
8 Rounds for Time:
8 Power Snatches (95/65)
10 Box Jumps (24/20)
12 Ring Dips

Wednesday

Wednesday, 25 May 2016 00:00

STRENGTH:
Squat Clean and Jerk
Build to a heavy 1 rep

WOD:
16 Min AMRAP:
5 Deadlifts (255/185)
10 KB Swings (53/35)
15 Air Squats
200 m Run/ 30 DU's

Tuesday

Tuesday, 24 May 2016 00:00

STRENGTH:
Strict Press
8 x 3 
Build up in weight

WOD:
18 Min AMRAP of:
10 Hang Cleans (115/80)
10 Front Rack Lunges (115/80)
10 Toes 2 Bar
200 m Run

Monday

Monday, 23 May 2016 00:00

STRENGTH:
Front Squats
8 x 3 @ 80%

WOD:
10 down to 1 of Shoulder 2 OH (135/95)
20 down to 2 of Wall Balls (20/14)
7 Burpees after each round

Sunday

Sunday, 22 May 2016 00:00

WOD:
12 Minutes of Max Reps:
1 Minute- Hang Squat Cleans (45/25 lb dumbells )
1 Minute- Burpees
1 Minute- Toes 2 Bar
2 Minutes- Hang Squat Cleans
2 Minutes- Burpees
2 Minutes- Toes 2 Bar
1 Minute- Hang Squat Cleans
1 Minute- Burpees
1 Minute- Toes 2 Bar

Wod starts and ends with 200 m Run

Saturday (Partner Wod)

Friday, 20 May 2016 11:20

PARTNER WOD:
Partner A does:
5 Bent Over Rows (115/80)
5 Hang Cleans (115/80)
5 Shoulder 2 OH (115/80)
5 SDHP (115/80)

Partner B does:
Sit-Ups

The goal is "600" total sit-ups per team. Partners switch after Partner A completes 1 full round.
At the "150", "300, and "450" mark for sit-ups, each partner must do 10 Burpees.
Partner on barbell finishes round before starting burpees. 

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