Monthly ArchivesMay 2017

21-15-9
Thrusters (135/95)
3 Rope Climbs after each set (9 total) (5 mods)
Our last class on Friday will be at 4:00 PM so that
we may set up for the competition on Saturday.

Strength:   Deadlift:  Warm-up, then: 5@50, 5@60, 5@70
This is not a day to PR…
1000m Row
30 Burpee Box Jumps
15 Clean and Jerks (155/115)

Three Rounds:
50 DU’s (100 singles)
40 Sit-ups
30 KB Swings (55/35)
200m Run
10 Strict HSPU

Strength:  Push Press:  5@75, 3@85, 1+@95
21-15-9
Power Snatch (115/75)
Ring Dips

15 Clean and Jerks (155/115)
800m Run
7 Rope Climbs (10 Mods)
800m Run
15 Clean and Jerks

Strength: Deadlift: 5@75, 3@85, 1+@95
80 DU’s (160 singles)
40 HSPU
20 OHS (135/95)
40 DU’s (120 Singles)
20 Lateral Barbell Burpees
10 OHS (135/95)

Fight Gone Bad:
3 Rounds: 60 seconds (AMRAP) at each station. 60 second rest after the fifth station.
Max Wall Balls (20/14)
Max SDHP (75/55)
Max Box Jumps (20)
Push Press (75/55)
Calories on the rower
We will go in two heats. Grab a partner to count your score.
You can start at any station you’d like. This is a 17 minute workout.
Please [...]

Strength:  Back Squat: 5@75, 3@85, 1+@95
2 Person Team WOD:
60 Calorie Row
60 Strict HSPU
60 TTB
30 Squat Cleans (155/115)

Strength:  Front Squat: 1-1-1-1-1
21-15-9-6-3
HSPU
Hang Squat Clean (115/75)
Burpees

50 Calorie Row
75 Wall Balls (20/14)
Rest 2 Minutes
4 Rounds:
20 Alt. pistols
10 KB Swings (70/55)