Monthly Archives: May 2016

1-Jun-16-WK9

A. Strength: Front Squats 2x8   B. Weightlifting: Snatch Balance 4x2 @ 80-85% of 1RM Snatch   C. WOD: 10-9-8-7-6-5-4-3-2-1 OHS 95/65# Bar Facing Burpees   Strength Bias S-1. Jerk Recoveries 4x2 @ 95%   S-2. Still Legged Deadlifts (clean grip) 4x3   Gymnastics Bias G-1. :30 on :30 off for 7 Minutes Max Strict…
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1-Jun-16

A. Warm Up: For Quality 3 Rds NFT 20 DU’s 10 Pressing Overhead Squats 5 Strict HSPU   B. Weightlifting: Snatch Balance 4x2 @ 80-85% of 1RM Snatch   C. WOD: 10-9-8-7-6-5-4-3-2-1 OHS 95/65# Bar Facing Burpees   D. Cool Down: Run 400m @ 80%
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31-May-16-WK9

Today is a lighter recovery day, come in and move it will help you recover from Murph.   A. Weightlifting: Snatch High Pull 3x3 @ 85%   B. WOD: 3 Rds For Total Time 15 GHD Hip Ext* 20 Ab Mat Sit Ups 25 Calorie Row -Rest 2 Min *subs are, good mornings and Russian…
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31-May-16

Today is a lighter recovery day, come in and move it will help you recover from Murph.   A. Warm Up: For Quality 25 Cal Row -3 Rds NFT :20 Chest Stretching (use post, band or floor) 10 PVC Pass Throughs 8 Squats With Pause In Bottom 8 Controlled GHD Hip Ext   B. Weightlifting:…
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30-May-16-WK9

A. WOD: “Murph” 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run  
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30-May-16

A. Warm Up: For Quality 200m Run -3 Rds NFT 15ft Ladder Drill 10 Leg Swings 8 Burpees 2 Strict Pull ups 2 Kipping Pull Ups   B. WOD: “Murph” 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run *Partition reps of pull ups, push ups and squats as…
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28-May-16-WK8

A. Row: 500m Test   B. WOD: For Time 300m Row 3 Legless Rope Climbs 300m Row 2 Legless Rope Climbs 300m Row 1 Legless Rope Climbs
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28-May-16

A. Warm Up: For Quality 500m Row @ 85% -3 Rds NFT 10 Ring Rows 10 Box Jumps 5 Strict T2B   B. Strength: Back Squat 4x3 Build to a heavy triple   C. WOD: AMRAP 13 Min AMRAP 300m Row 2 Rope Climbs (sub is 6 Burpee T2B)   D. Cool Down: Mobility Banded…
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