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May 17, 2017

EMOTM alt. for 10 minutes

10 Dips (ring, bar, box)

10 DB Rows (5 each arm) (in push up position) 

WOD

5 cycles

3 minute AMRAP

3 Burpees

6 Pistols (alt. each leg) 

9 Wall Ball Shots (20/14)

rest 1 minute

May 16, 2017

20 minutes to work up to a 5RM 

Back Squat

WOD

For time.

50-40-30-20-10

KBS (55/35)

Box Jumps (24/20)

(18 minutes or faster) 

May 15, 2017

5 sets

3 Power Cleans + 3 Front Squats + 3 Push Jerks

WOD

For time.

50 Pull ups

Run 400 meters

50 Push ups

Run 400 meters

50 Sit ups

Run 400 meters

50 Squats

Run 400 meters

(25 minutes or faster) 

May 12, 2017

EMOTM alt. for 10 minutes

50 seconds Double Unders

50 second wall sit

WOD

5 rounds

20 seconds Max Clean and Jerk (95/65) (RX+135/95)

40 seconds rest

20 seconds Max KBS (55/35)

40 seconds rest

20 seconds Max Burpees

40 seconds rest 

May 11, 2017

20 minutes to work up to a heavy 3RM:

Bench Press

WOD

For time

50-40-30-20-10

Sit ups

5-4-3-2-1

Rope Climbs (sub for rope pulls 3:1)

(Target:20 minutes or faster)

May 10, 2017

EMOTM alt. for 10 minutes

5 Power Cleans

7/5 Handstand Push ups

WOD

5 rounds for time.

20 Wall Ball Shots (20/14)

20 SDLHP (75/55)

20 Box Jumps (20 inch) 

20 Push Press (75/55)

Run 200 meters

1 minute rest

May 9, 2017

TUESDAY

5 sets

500 meter row/35 cal AirDyne for time 

(minimum of 2 minutes of rest between sets) 

WOD

12 rounds for time.

12 Deadlifts (135/95)

12 Push ups

(18 minutes or faster)

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