Thursday, May 28, 2015

150529

5 RFT

400m Run
15 KBS (53/35)
10 Front Rack Lunges (95/65)
5 Push Press (95/65)

Tuesday, May 26, 2015

150527

For Time
10 Toe to Bar
20 Deadlift 185#/135#
30 Box Jump Overs 24"/20"
20 Deadlift 185#/135#
10 Toe to Bar


*25 min time cap

Monday, May 25, 2015

150526

On a running clock:


0-10 Min 
3 Rounds for Time
21 Pull Ups
7 Front Squat 135#/95# (From Ground)


10-20 Min
3 Rounds for Time
5 Handstand Push Ups
10 Hang Power Cleans 135#/95#
30 Double Unders (Sub 3:1 Singles)


*For each unfinished rep, complete x2 burpees



Tuesday, May 19, 2015

050520

Strength
15 min to find 1RM Clean


WOD
"Helen"
3 Rounds for Time
400m Run
21 KB Swings 53#/35#
12 Pull Ups

Monday, May 18, 2015

150519

WOD

10:1 Front Squats (95/65)
1:10 T2B

*EX: 10 Front Squats, 1 T2B, 9 Front Squats, 2 T2B...*

Sunday, May 17, 2015

150518

WOD

400m Run
then
5RFT
15 Wall Ball Shots (20/14)
10 Pull-Ups
5 Clean & Jerk (135/95)
*25 min time cap