Monday 5/20

STRENGTH:
Power Cleans

WOD:
For Time:
10 SDHP (95/65)
20 Pull-Ups
30 Back Squats (95/65)
40 Sit-Ups
50 KB Swings (53/35)
40 Sit-Ups
30 Back Squats
20 Pull-Ups
10 SDHP (95/65)

Saturday 4/18

Partner WOD:
For Time:
40 Push Press (95/65)
12 Power Cleans (95/65)
Run 250 m (Together)
40 Front Squats (95/65)
12 Power Cleans (95/65)
Run 250 m (Together)
40 Hang Cleans (95/65)
12 Power Cleans (95/65)
Run 250 m (Together)
20 Wall Walks
12 Power Cleans (95/65)
Run 250 m (Together)
20 OH Squats (95/65)
12 Power Cleans (95/65)
Run 250 m (Together)
20 Thrusters (95/65)
12 Power Cleans (95/65)
Run 250 m (Together)

Split Reps Evenly !!!!!!!

Thursday 5/16

STRENGTH:
Power Snatch

WOD:
For Time:
Run 500 m
30 D/Bell Snatches (53/35)
15 Burpee Box Jump Overs (24/20)
20 D/Bell Snatches (53/35)
10 Burpee Box Jump Overs (24/20)
10 D/Bell Snatches (53/35)
5 Burpee Box Jump Overs (24/20)
Run 500 m

Wednesday 5/15

STRENGTH:
EMOM:
Run 100 m
Back Squats

WOD:
7 Minute Ascending Ladder (By 2’s):
Toes 2 Bar
Push Press (95/65)
-REST 2 MINUTES-
7 Minute Ascending Ladder (By 2’s)
SDHP (95/65)
HRPU’s

Tuesday 5/14

STRENGTH:
Deadlift

WOD:
4 Rounds:
10 Deadlifts (135/95)
20 Walking Lunges
30 Air Squats
Run 250 m

Monday 5/13

STRENGTH:
Bench Press

WOD:
6 Minute AMRAP:
6 Knees 2 Elbow
6 Wall Balls
-REST 2 MINUTES-
74 Burpees ( HAPPY BIRTHDAY WES !!!!! )

Saturday 5/11

Partner WOD:
2 Rounds of:
20 Pull-Ups
30 Front Squats (95/65)
40 Wall Balls (20/14)
50 Med Ball Sit-Ups (Together)
60 Push Press (95/65)
70 Deadlifts (95/65)
Run 500 m

Split reps evenly !!!!!!

Friday 5/10

WOD:
5 Rounds:
10 KB Swings (53/35)
10 Ring Rows
10 Box Jumps (20/14)
10 HRPU’s
10 Ring Dips

Thursday 5/9

STRENGTH:
EMOM
Wall Walks
Double Unders

WOD:
*12 Minutes of Max Reps:
Toes 2 Bar
* 10 Goblet Squats(53/35) at the top of every minute