Categorized as: WOD

Wednesday June 28th, 2017

A.
5×4 Push Jerk (add 5-10# to last 5×4)

B.
“CINDY”
Complete AMRAP in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Air Squats

Tuesday June 27th, 2017

5:00pm WOD Class
A.
5×4 Deadlift (add5-10# to last 5×4)

B.
Complete 5 rounds for time of:
5 Deadlifts
10 Lateral Jump Burpees

6:00pm Weightlifting Class
A.
Hang Muscle Snatch
4 x 5 Reps

B.
Power Snatch
5 x 2

C.
Snatch Push Press – behind neck
5 x 5

Monday June 26th, 2017

A.
5×4 Front Squat(add 5-10# to last 5×4)

B.
Complete 3 rounds for time of:
15 Ball Slams
15 Box Jumps
15 Abmat Sit-ups

Sunday June 25th, 2017

A.
2 Hang Power Cleans EMOM x 10 Rounds

B.
Complete 15/12/9 reps for time of:
Power Clean
Burpees
*Run 200m after each set of Burpees

Friday June 23rd, 2017

A.
5×4 Bench Press (slightly heavier than last 5×5 weight)

B.
Complete the following for time:
200m Run
18 Strict Press
18 Toes to Bar
12 Strict Press
12 Toes to Bar
6 Strict Press
6 Toes to Bar
200m Run

Thursday June 22nd, 2017

A.
2 Hang Power Snatches EMOM x 10 Rounds

B.
Complete AMRAP in 12 minutes of:
10 Alternating One arm Dumbbell Snatches
10 Alternating Lunges With Dumbbell
10 Abmat Sit-ups
*For lunges hold dumbbell in the front rack position

Wednesday June 21st, 2017

A.
5×4 Back Squat (add 5#-10# to last 5×4 load)

B.
Perform the following for time:
50 Wall Balls
50 Box Jumps
*Perform 4 burpees at the top of every minute. WOD starts with 4 Burpees

Tuesday June 20th, 2017

A.
5×4 Sumo Deadlift (Add 5#-10# to last 5×4 SDL load)

B.
“Helen”
Complete 3 rounds for time of:
400m Run
21 Kettlebell Swings 53/35
12 Pull-ups

Monday June 19th, 2017

A.
5×4 Front Squat (slightly heavier than last 5×5)

B.
3 Rounds for time of:
10 DB/KB Thrusters
10 Burpees
200m Run