06/11/2018

Strength/Skill

10 minute to work to a heavy set of 5 Power clean

WOD

5 Rounds
5 Hang Power Cleans (155/105)
10 Bar facing burpee
30 Cal Row
3 min rest

06/09/2018

Warm Up & Mobility

WOD

“Barbara”
5 Rounds of:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats

3 min rest between rounds. Score is total time minus rest.

06/08/2018

Strength/Skill

Clean and Jerk
1-1-1-1-1

WOD

“Batman and Robin”
10 Rounds Each Partner
1 Rope Climb
5 Clean and Jerk (135/95)
10 Burpees

Partner hangs from the pull up bar while reps are completed.
 

 

06/05/2018

Strength/Skill

 EMOM 10
10 Alternating Pistol squats

WOD

2 Rounds of:
2 min max cal Row
1 min rest
2 min max Wall ball shots
1 min rest
min max Ring dips
1 min rest
2 min max push ups
1 min rest

06/02/2018

Warm Up and Mobility

WOD

Slam ball over the shoulder
DB snatch
Hollow Rock
AKB Swing

Teams of 2
4 rounds of 4 movements
1 min each movement
Max number of reps
Score is total of all lowest rounds

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)