Month: May 2018

May 21, 2018

BUILD A. Front Squat 1RM B. 2 sets 1 min MX Front rack carry distance 8 weighted split squat jump 12 ring rows BREATHE 4 min clock 400m run AMRAP Squat Cleans 155/105 until 4 min mark Rest 1 min x3

May 20, 2018

  “Coach Dan’s WOD” AMRAP 30 3 Rounds– 400 m plate run 50 plate burpees 50 pull-ups + In remaining time: AMRAP Farmer’s Carry *”Resting” partner must carry the burden plate

May 19, 2018

TEAM WOD For Time 50 alt DB Snatches (50/35) 100 DU 50 Thrusters (95/65) 100 DU 50 T2B 100 DU 50 WB

May 18, 2018

BUILD A. In 12 min find a heavy complex of 1 Power Clean 1 ea Front rack lunge 1 Jerk B. KB side T plank holds 3x:30 BREATHE 9 min Running Clock -4 min to Complete 3 rounds of 2oom row 8 HPC 155/105 3 Burpees -3 min to complete 2 rounds 175m row 6 …

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May 17, 2018

BUILD A. Find a Heavy 8 RM Back Squat in 12 min BREATHE For Time 800m run 50-50-50 Reps Air Squats 30-30-30 Reps Push-ups 20-20-20 Reps Pullups 800m run

May 16, 2018

BUILD A. Snatch grip DL (pause at top) 3×5 B. SL KB RDL 3×12 ea BREATHE Every 2:30 complete 25 DU 5 SA KB DL R (32/24) 6 BJSD (30/24) 5 SA KB DL L 4 CTB + 2 Bar MU Rest :30 x5 *Adjust reps as needed to complete by the 2:30 mark ea …

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May 15, 2018

BUILD A. Strict Press x3 plus AMRAP push press reps rest 2 min x4 B. SA DB row 3×12 BREATHE AMRAP 10 10 GTO 95/64 20 cal row 10 T2B

May 13th, 2018

Seven rounds of: • 7 Handstand push-ups • 135/95 pound Thruster, 7 reps • 7 Knees to elbows • 245/165 pound Deadlift, 7 reps • 7 Burpees • 7 Kettlebell swings, 2 pood • 7 Pull-ups *Can be done solo or with partner

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