Monday 5.23.16

WOD

1.Strength Front Squat 2×10 2.Conditioning 50 Wallballs (20/14) 200 Meter Run 15 Clean and Jerks (135/95) 400 Meter Run 15 Clean and Jerks (135/95) 200 Meter Run 50 Wallballs (20/14)

Thursday 5.19.16

WOD

1.Strength 10 RM TnG Squat Clean 2.Conditioning AMRAP 25 Teams of 3 3k Row Buy-In -in remaining time- 50 Hang Power Snatch (75/55) 50 Thrusters (75/55) 50 Sumo Deadlift High-Pulls (75/55) 1 athlete works at a time, split up reps as desired.

Wednesday 5.18.16

WOD

“Filthy Fifty” For time: 50 Box Jumps (24″) 50 Jumping Pull-Ups 50 Kettlebell Swings (35, 25#) 50 Walking Lunge steps 50 Toes to Bar 50 Push press (45, 35#) 50 Back extensions 50 Wallballs (20, 14#) 50 Burpees 50 Double unders

Monday 5.16.16

WOD

1.Strength Build to a set of 3 Heavy Pause Front Squats 2 Second pause at the bottom 2.Conditioning 3 x AMRAP 2 20 V-UPS + 20 Arch Ups Time remaining max Front Squats (155/105) Rest 1 Minute Between Rounds Reference Links V-UPS – https://www.powermonkeyfitness.com/videos/core-abs/v-ups Arch-Ups (Supermans) – https://www.powermonkeyfitness.com/videos/core-posterior-chain/arch-ups

Friday 5.13.16

WOD

1.Clean A.2×2 Squat Clean at 85% B.2×1 Clean Deadlifts at 85%, pause for 2 seconds above the knee 2.“Helen” 3 RFT: 400m Run 21 KBS, 1.5-pood/1-pood 12 Pull ups

Wednesday 5.11.16

WOD

1.Conditioning 1A.2 Rounds of: 800m Run 20 OHS, 115/80 20 GHDSU Rest 1 minute 1B.2 Rounds of: 15 GHDSU 50 Double Unders 10 SDHP, 115/80 Rest 1 minute 1C.2 RFT: 30 Double Unders 10 SDHPU, 115/80 20 Box Jump Overs, 24/20″ 2.Skill Work – Hand Stand Push up 5 sets of max unbroken reps, rest

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Tuesday 5.10.16

WOD

1.Clean 5×3 Squat Cleans 2.Strength 3×3 Back Squat, Up to 80% 3.Conditioning 4 rounds for time of: 25-calorie row 16 chest-to-bar pull-ups 9 strict handstand push-ups