5-26-2016

WOD: For time

Jog 5 laps around the gym

10 Front Squats115/75

10 pull ups

50 DU's or 150 singles

10 pull ups

10 Front Squats115/75

Jog 5 Laps around the gym

Cash out: 25 burpees

5-25-2016

WOD: For Time
20 Burpees, Then;
5 Rounds of
10 Hang Power Cleans
10 Push Press
then; 15 Burpees

5-24-2016

WOD: EMOM 14 minutes
Even - 5 Hang Power Cleans + 5 Push Press
Odd - 5 Push ups + 5 Sit ups

**Alternate each minute**

5-23-2016

WOD: 4 RFT
30 Double unders or 60 Singles
10 Wall Balls
10 KB Swings
10 Sit ups

5-19-2016

WOD: Tabata 

Air squat

Deadlift 155/115

Air squat

Deadlift 155/115

Tabata is 8 rounds of: 20 seconds of work/ 10 seconds of rest

You will be completing a full tabata for each exercise 

5-18-2016

WOD: 10 min AMRAP

10 Box jumps

20 Abmat sit ups or butterfly sit ups

5-17-2016

WOD:
Press 1-1-1, using heaviest weight per set Push Press 3-3-3, using heaviest weight per set Push Jerk 5-5-5, using heaviest weight per set

5-16-2016

WOD: 5-5-3-3-3-1-1-1-1

Deadlift + Hang Power Clean + Push Jerk

5-12-2106

WOD: 12 min AMLAP
As many laps as possible around the soccer field

5-11-2016

WOD: For Time
10 Burpees
15 Pull ups
20 OH Walking Lunges 25/35/45
25 Push ups
30 Squats
25 Push ups
20 OH Walking Lunges 25/35/45
15 Pull ups
10 Burpees

then,

4 min AMLAP (as many laps as possible around soccer field)

5-10-2016

WOD: Strength day

Thrusters

5-5-3-3-3-1-1-1-1

5-9-2016

WOD: tabata

Tabata Push Press (75/55)

Tabata Sit-up

Tabata Sumo Deadlift High Pull (75/55)

Tabata Push-up

*Do all 8 rounds of 20 seconds of work followed by 10 seconds of rest of one movement before moving to this next movement. There is no extra rest between exercises

5-4-2016

WOD: 10 min AMRAP

5 Front squats 115/75

10 bar facing Burpees

Run 1 lap around the gym

5-3-2016

WOD: 15-12-9

Hang power cleans 115/75

Pull ups

Handstand push ups

5-2-2016

WOD: AMRAP 9 min

15 Goblet Squat

10 Box Jump or Step Up

5 Pull Ups