Saturday

0

Team wod

1 mile run with slam ball

100 t2b

100 slam balls

100 box jumps

1 mile run with slam ball

* 1 ball per team

Friday

0

Emom 8min

3 heavy squat cleans

Wod

E4om

Max effort

-rowing

-push ups

– wallballs

x2

Thursday

0

Thursday
pendlay rows
5×5

wod
3rds for time
10 kettle bell swings
20 pistols
10 ring dips
200m run

Tuesday /Wednesday wods

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tuesday

strength
front squats
5×6
*same weight across

wod
9-7-5
power cleans @165/105
chest 2 bar pull ups /muscle ups

or
15-12-9
power cleans@96/65
pull ups

———
Wednesday

EMOM 10
3 power snatches @135/96
12 air squats

WOD
50 Thrusters @135/95 as fast as possible
then 400m sprint

Wed, May 28, 2014

0

There will be no open gym Thursday 8am-9;30am this week. Sorry for any inconvenience.

Monday

0

Monday

Strength
hang squat clean and push press
6×2
*increase load, unbroken for 2 reps

wod
100 double unders
1km run
50 burpees

20 min cap

Reminder

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Reminder there is a running lesson @11am Sunday. There will be no open gym today

Saturday

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3 mins at each station, 30 sec switch

Sled drag

Sled push

Hammer hits

Tire flips

Dips

Burpee to target

Overhead lunges with plates

Rowing