Month: May 2018

May 31, 2018

BUILD A. Muscle Snatch x2 + 1 OHS @3111 x3 sets B. Snatch grip DL 5,5,5,5 @21×1 BREATHE For Time 200m run 12-9-6 reps DB box step overs AHAP Burpee over the box 400m run 6-9-12 reps OHS 75/55 CTB 200m run

May 30, 2018

BUILD A1. Pendlay rows @31×2 x6 A2. Strict Dips x5-8 Rest 2 min x4 sets B. DB Powell raises 3×8-10 @2111 BREATHE For Time 75 cal row *Every min on the min complete 5 T2B 50 T2B *Every min on the min complete 3 strict HSPU (Sub 1 wall climb)

May 29, 2018

BUILD A. Build to a heavy 5 rep Back Squat B. BB SUMO GM @31×1 3×8 BREATHE 8 rds with :20 Rest between ea set 25 DU 1 Power Clean + Hang Power Clean + STO + 3 Back squats (135/95) 6 Burpee over bar

May 28, 2018

  “MURPH” Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. • 1 mile Run • 100 Pull-ups • 200 Push-ups • 300 Squats • 1 mile Run

May 27, 2018

TEAM WOD AMRAP 20 10 DL 205/115 :30 L sit hold 20 K2E :40 hollow hang bar 30 cal row :60 HS hold -Split anyway

May 26, 2018

TEAM WOD 10 RFT 14 double KB OH alt lunges 12 burpees over box 10 Power Snatch 75/55 200m run

5/25/18

BUILD A. Build to a heavy complex in 12 min of Power Clean Push Jerk Reverse lunge ea BREATHE For Time 1 Round of “DT” 3 Rounds of “Cindy” or “Mary” 1 Round of “DT” -REST 2 min Repeat

May 24, 2018

BUILD A. Back Squat Build to a heavy set of 6 reps in 15 min BREATHE Partner WOD AMRAP 24 50 WB 40 BJSD 30 T2B 20 HR push ups 800m run

May 23, 2018

BUILD A. Muscle Snatch 2,2,2 B. Snatch Grip DL 5,5,3,3 (pause at top) BREATHE For Time 25 RKBS AHAP 50/42 Cal Row 25 RKBS 50 Alt DB Snatches AHAP 25 RKBS

May 22, 2018

BUILD A. Pendlay rows 3×8 @31×1 B1. SA DB press x5 + 5 push Press ea B2. 1/2 Kneeling banded face pulls x8 2 rounds of B BREATHE For Time 20-15-10 STO (135/95) 25-20-15 Pull-ups 40-80-120 DU

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