Tuesday 190521

3 Rounds For Time
Run 400 Meters
3 Rope Climbs
9 Dead-lifts (255/185)

Monday 190520

Strength:
12 minutes to establish a
3 Rep Max Push Press
WOD:
12 minute AMRAP
1 Round Of Cindy
1 Round of DT

Sunday 190519

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 190518

For Time & Reps:
In teams of 2:
Partner 1: Row 1000 meters
Partner 2: AMRAP
10 DB Walking Lunges
10 DB Push Press (50/35) (35/20)
Switch

Partner 1: Row 750 meters
Partner 2: AMRAP
8 DB Walking Lunges
8 DB Push Press (50/35) (35/20)
Switch

Partner 1: Row 500 meters
Partner 2: AMRAP
6 DB Walking Lunges
6 DB Push Press (50/35) (35/20)
Switch

Friday 190617

5 Rounds For Time:
5 Power Snatches (135/95) (115/85)
3 Bar Muscle-ups
-Rest 5 minutes-
6 minute AMRAP:
3 Thrusters (135/95) (115/85)
6 Chest To Bar Pull-ups

Thursday 190516

For time:
Air Bike 30/24  Calories
60 Medicine Ball Sit-ups (20/14)
90 Double-unders
60 Medicine Ball Sit-ups (20/14)
Air Bike 30/24  Calories

Wednesday 190515

Strength:
Close Grip Bench Press
5 reps @ 75%, 80%, 85%, 85%
WOD:
For Time:
21-15-9
Squat Clean (135/95) (115/75)
7-5-3
Ring Muscle-ups
21-15-9
Row, Calories

Tuesday 190514

4 Rounds For Time On Each Round:
Run 400 Meters
25 Wall Balls (20/14)
15 Toes To Bar
10 Alternating KB Snatches
Rest 3 minutes between each round

Monday 190513

Strength:
3 minute EMOM
4 Back Squats @ 75%
Rest 1 minute
3 minute EMOM
3 Back Squats @ 80%
Rest 2 minutes
3 minute EMOM
2 Back Squats @ 85%
Rest 2 minutes
3 min EMOM
1 Back Squats @ 90%
WOD:
12 minute AMRAP
6 Devil Press (50/35) (35/20)
6 Dumbell Thrusters (50/35) (35/20)
6 Strict Handstand Push-ups

Sunday 190512

Closed For Mother's Day