05/30/2018

Strength/Skill

500m max effort row/GHD Sit up review

WOD

AOTM – Brooke Martin

“B-Mart Special”
AMRAP 16
1 Rope climb
200m run

30 yd Bear crawl
8 GHD 
sit ups
10 Power snatches (115/95)

 

 

 

 

05/25/2018

Strength/Skill

Split Jerk
1-1-1-1-1

WOD

“Flash”
AMRAP 20
100 m Run
50 DUs
25 Sit Ups
30 sec rest

Score is total # of Rounds completed
*Rest is mandatory

05/22/2018

Strength/Skill

J Hook box drills

WOD

With a running clock 1-mile run
rest 3 min then
21 Burpees to target 6″
reach
1 Rope Climb
15 Burpees to target
2 Rope Climbs
9 Burpees to target
3 Rope 
climbs
9 Burpees to target
2 Rope Climbs
15 Burpees to target
1 Rope Climb
21 Burpees to target