Wednesday 200527

6-9-12 Reps For Time Of:

Burpees

Thrusters (105/75)

Rest 5 minutes, then...

12-9-6 reps for time of:

Burpees

Thrusters (105/75)

Tuesday 200526

5 Rounds For Time On Each Round

12 Knees To Elbows

12 Push Presses (95/65)

12 Barbell Back Rack Lunges (95/65)

Rest 2 minutes between rounds

Monday 200525

Murph

For Time:

Run 1 Mile

100 Pull-ups

200 Push-ups

300 Air Squats

Run 1 Mile

Saturday 200523

Run 400 Meters
Then,
5 Rounds:
9 Single Arm Dumbbell Squat Snatch(R)
6 Strict Pull-ups
9 Single Arm Dumbbell Squat Snatch(L)
6 Strict Pull-ups
Then,
Run 400 Meters

Friday 200522

Strength:
Back Squat
5 x 5 reps
Increase weight on each set.
WOD:
For Time:
30-20-10
Row, Calories
60-40-20
Double-unders

Thursday 200521

For Time:
Run 400 Meters
Then,
5 Rounds:
12 Dead-lifts
9 Front Squats
6 Shoulder To Overhead
Rx 155/105, Masters 135/95, Scaled 95/65
Then,
Run 400 Meters

Wednesday 200520

Strength:
15 minutes to establish a 3 RM Close Grip Bench Press
WOD:
12 minute AMRAP
10 Close Grip Bench Press @ 70% of 3 RM CGBP
15 Kettlebell Swings (70/55)
20 Russian Twists (25/15)
25 Air Squats

Tuesday 200519

4 Rounds For Time:
10 Dumbbell Curl-Arnold Press
20 Sit-ups
10 Strict Pull-ups
Run 200 Meters

Monday 200518

Strength:
5 rounds climbing complex
2 Power cleans+2 Hang Power Cleans+ 2 Hang Squat Cleans + 2 Front Squats
Weights increase on each round.
Rest 90 seconds between rounds
WOD:
For Time:
30-20-10
Sumo Dead-lift High Pull (75/55)
Wall Balls (20/14)

Saturday 200516

3 Rounds For Time
Run 400 Meters
20 Kettlebell Swings (55/35)
10 Chest To Bar Pull-ups
20 Alternating Kettlebell Snatch (55/35)
10 Chest To Bar Pull-ups