5/22/15 WOD

Warm Up 800m Run   Back squat 5-70% 5-75% 5+-80%   3 Rounds 25 Push Press 65/95 25 Pullup 25 OHS 65/95 25 GHD situps to abmat (on ground) Rest 2 min

5/21/15 WOD

Warm Up 2 Rounds Wall Run 20 shoulder pass through 20 leg swings 20 Squats 10 push-ups 10 sits   Cleans 5-70% 5-75% 5+-80%   12 min time cap 15 KB Swings 53/70 (American) 15 20” Box Jump 15 KB Swings 53/70 15 24” Box Jump 15 KB Swings 53/70 15 30” Box Jump 15 […]

5/20/15 WOD

100 double unders 10 strict pull-ups 10 strict dips 1 rope climb push press 5-70% 5-75% 5+-80% 3 Rounds for Reps 1 min Ski for calories 1 min wall balls 1 min American KB Swing 35/53 1 min double unders 1 min rest

5/19/15 WOD

800m run   Front squat 5-70% 5-75% 5+-80%   For Time 10-1 box jumps pull-ups ring dips

5/18/15 WOD

Warm Up 100 double unders 10 strict pull-ups 10 strict dips 1 rope climb   deadlift 5-70% 5-75% 5+-80%   5 Rounds for Time 3 Heavy Squat Clean 115/165 5 Burpee Over Bar 1 Wall Run

5/12/15

It’s max out week!!!!!

5/9/15 WOD

Warmup: 3 rds: squat hold 30 sec, 15 abmat, 10 pushups, 5 inchworms 5 rds for time: 400m run 40 DU 20 KBS 70/44#

5/8/15 WOD

Warmup: 2 rds: single legged DLx10, 15 KBS, wall run Deadlift 10@50 10@55 10@60 AMRAP 15 min: 7 Push Press 135/95# 10 Front Squats 135/95# 15 GHD Situps

5/7/15 WOD

Warmup – 2 rds: wall run, 10 burpees, 10 ring rows Front Squat 10@50 10@55 10@60 12 min EMOTM: 6 burpees *for the remainder of each minute perform max rep wallballs **Score is total wallballs

5/6/15 WOD

Warmup – 5 min of jump rope, 2 wall runs Power Clean 10@50 10@55 10@60 weighted dip 5-5-5 For time: 60 Box jump step-downs 40 Burpee Pull-ups 20 Power Cleans 165/105

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