May 31, 2017

SWOD

None

WOD

4-Person Team

(2 Working at a Time)

1200 M Sled Drag (Mixed 100 lb, 2 Men 150 lb, 2 Women 75 lb)

200 D-Ball Over the Shoulder 50/40

2400 M Row

200 D-Ball Over the Shoulder 50/40

1200 M Sled Drag

May 30, 2017

SWOD

4 Sets

5 Deadlifts (between 60 - 90%)

10 Tall Box Jumps (jump up/step down)

WOD

AMRAP 11:

50 DU

25 Cal Assault Bike

15 Shoulder Press 95/65

15 Ring Dips

May 26, 2017

For Time

21-15-9

Cal Bike

KB Swings 53/35

Directly Into

18-12-6

Cal Row

Lateral Burpees over the rower

Directly Into

12-9-6

Power Cleans 135/95

Box Jumps 24/20

May 25, 2017

SWOD

Overhead Squat

3 @ 70%

3 @ 75%

3 @ 80%

3 rep max

WOD

AMRAP 11:

10/8 Cal Assault Bike

HSPU (ladder by 2s) 8-10-12-14, etc.SWOD Overhead Squat 3 @ 70% 3 @ 75% 3 @ 80% 3 rep max WOD AMRAP 11: 10/8 Cal Assault Bike HSPU (ladder by 2s) 8-10-12-14, etc.

May 24, 2017

SWOD

Every :90 for 3 Rounds

15-20 Reverse Snow Angels 

10-15 Hip Extensions

10-15 Bent-Over Rows

WOD 

7 RFT

7 Burpees

7 Deadlifts 225/155

May 23, 2017

SWOD

Push Jerk

3 @ 60%

3 @ 65%

3 @ 70%

3 rep max

WOD

10 Minutes

Run 800 M

Find heavy snatch

Score: Snatch Weight

May 22, 2017

SWOD

Front Squat

3 @ 70%

3 @ 75%

3 @ 80%

3 rep max

WOD

30-24-18

Box Step Ups with Dumbbells 24/20, 50/35

15-12-9

Shoulder Press 115/75

5-4-3

Rope Climbs

*30 Step-ups, 15 presses, 5 climbs, then 24 steps-ups, etc.*

May 19, 2017

SWOD

Banded Partner Sprints 

Down and Back parking (banded down/both partners sprint back)

3 x 4 each partner 

WOD 

4 RFT

30 KB Swings

20 Goblet Squats

10 KB Snatches

53/35

May 18, 2017

SWOD

Power Clean

70% x 3

75% x 3

80% x 3

3 Rep Max

WOD

21-15-9

Push Jerks 136/95

Chest 2 Bars

May 17, 2017

SWOD

Push Press

70% x 5

75% x 5

5 Rep Max

WOD

"10 Min in Heaven"

Unbroken DU (5 DU minimum)

- 1st Break is: 10 Sit-ups

- 2nd Break is 15 pushups

- 3rd Break is 30 air squats

Rotate through those breaks

Score is total DU

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