Saturday, May 28, 2016

5/30/16

1. WOD 
"Murph"
How fast can you complete?
1 mile run
100 pull-ups
200 push-ups
300 free-standing squats
1 mile run

Post time to comments:

Thursday, May 26, 2016

5/27/16

1. WOD
"Fight or Flight"
How many reps can you complete in 3 rounds of 1:00 ON / 30 sec OFF?
Burpees
Sumo deadlift high pull (95/65)
Double unders
Sit-ups
Push press (95/65)

2. Finisher
Coach's choice

Post score to comments:

Wednesday, May 25, 2016

5/26/16

1. Halting clean + clean + jerk: work up to a heavy set
*Pause 2 seconds at the top of the knee*

2. Plyos:
SL side + side hops 4X5+5
Repeat broad jump (2) 4X2
Rotating box jumps 4X3+3

3. WOD

Tabata kickthroughs
Tabata front plank hold
Tabata dips

Post load and scores to comments:



Tuesday, May 24, 2016

5/25/16

1. Back squat: 4X5 @ 80%+ of best

2. WOD

3 giant sets
RDL X8
Cuban press X12
Lat raise X10

3. Finisher
Coach's choice of core

Post load to comments:

Monday, May 23, 2016

5/24/16

1. WOD

How fast  can you complete 4 rounds?
12 deadlift (135/85)
9 hang clean (135/85)
6 shoulder-to-overhead (135/85)
400 M run

Post time to comments:

Sunday, May 22, 2016

5/23/16

1. Hi hang snatch: work up to a heavy triple

2. Snatch pull: 3X5 @ 80%+ of best snatch

3. WOD #1

4 rounds for quality...
DB push press X8
Upright row X8

4. WOD #2

How many reps can you complete in 6 rounds?
20 seconds of burpees box jump overs (20)
20 seconds of rest

Post loads and score to comments:

Thursday, May 19, 2016

5/20/16

1. WOD

How fast can you complete 21-15-9?
Pull-ups
Thruster (95/65)
Bar facing burpees

Post time to comments: