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Blog Archive

 

Skill:

Muscle Ups

 

WOD:

  • 250m Row (1min to complete)
  • 1min of Muscle Ups
  • 1min of DB Thrusters 45#/25#
  • 1min rest

4 rounds,  Count total reps

Skill:

  • Rope Climb
  • Pull Ups
  • Box Jumps
  • Air Squats

WOD:

  • 50 Pull Ups
  • 50 Box Jumps
  • 50 Air Squats
  • 25 Pull Ups
  • 25 Box Jumps
  • 25 Air Squats
  • 15 Pull Ups
  • 15 Box Jumps
  • 15 Air Squats
  • For Time

 

Skill:
Partner handstand
Deadlift

WOD:
21, 15, 9 rep of
Deadlifts 225#/135#
Bar hop burpees

Core:
50 T2B

Skill:
Burgener Warm-up
Snatch

WOD:
Snatch 5-5-5-5-5
rest
Push-Up and Sit-Up Ladder
20 push ups – 2 sit ups
18 push ups – 4 sit ups
16 push ups – 6 sit ups
…. until you reach 2 push-ups and 20 sit-ups
For time

Skill:

    Split Jerk

    WOD:

  • 6 Split Jerks
  • 9 Front Squats
  • 12 Deadlifts
  • 5 rds for time (115#/65#)
  • Core:

  • Max rep of K2E x 3 with 2min rest in between

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Today’s WOD

  • Wednesday, 5/24/17

    WOD Squat Clean 3-3-3-3-3-3 then 3+ at 70% of last set of 3 *+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!) 2 RFT of 21-15-9 Deadlifts Front Squats Push Press Weights: RX: 95#/65#, L2: 75#/45#, L3: 65#/35#
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