Monthly Archives: May 2017

5/9/17

Skill/Strength

Bench Press

 

WOD (for time)

“Benchwarmers”

Teams of 3 perform…

3 rounds of:

100 calorie row

50 bench press (135/95)

400m run (together)

*shared work

5/8/17

Front squats*

7×3

*from the floor

 

WOD (for time)

30-20-10

Thrusters (95/65)

TTB

5/6/17

Saturday Partner WOD (for time)

“Deck of cards”

Hearts – Kettlebell swings (53/35)

Diamonds – goblet squats (53/35)

Spades – Power Cleans (95/65)

Clubs – Shoulder to overhead (95/65)

Jokers – 40 burpees (shared)

5/5/17

Hang Power Clean

3-3-3-3 (across)

 

WOD (death by…)

Alt. min

ODD: 12 wall balls (20/14)

EVEN: 1 clean & jerk (135/95)…

5/4/17

Shoulder/scap session

 

Pull-ups

3 sets of 10-15 (unbroken)

*Rest 90 sec between sets

 

WOD (for time)

5 rounds of:

12 box jumps (24/20)

12 SDHP (95/65)

5/3/17

Jerks

3-3-3-3-3 (across)

 

WOD (for time)

4 rounds of:

20 push-ups

30 sit-ups

50 double-unders

5/2/17

Back squats

3-3-3-3-3 (climbing)

 

WOD (AMRAP 12)

20 OH lunge (45/35)

15 back squats (45/35)

10 burpees