WOD for 5/31/17

A. Back Squat – 5 @ 70% – 3 @ 75% – 1 @ 80% – 5 @ 75% – 3 @ 80% – 1 @ 85%   B. Five rounds for time of: – Run 300m – 16 Pull Ups (C2B) – 9 HSPU Comp (Strict 4″/2″ Deficit)


WOD for 5/30/17

A. Three rounds for time of: – 20 Wall Balls – 15 Burpees – 10 Box Jump-Overs   B. 6 rounds of: AMRAP 2: 200m run or 15/12 Cal row + Max reps of Power Snatch (115/80)(165/115) *2 minute rest between rounds*


WOD for 5/26/17

A. Snatch – Every 90 seconds for 7.5 min – 2 @ 60% – 2 @ 65% – 2 @ 70% – 2×2 @ 75% ‘ B. Clean & Jerk – Every 90 seconds for 7.5 min – 2 @ 60% – 2 @ 65% – 2 @ 70% – 2×2 @ 75% C. 4 Rounds: … Continue reading “WOD for 5/26/17”


WOD for 5/25/17

A. Rowling – 10 Frames to get lowest score   B. For Time: 4 Rounds – 200m Run – 8 Push Press (115/80) (135/100) – 6 Front Squat – 4 Hang Power Clean – 2 Deadlift


WOD for 5/24/17

A. EMOM 3 – 3 Power Clean @ 65%   **1 Min Rest**   B. EMOM 3 – 3 Clean Pull @ 75%   **1 Min Rest**   C. EMOM 3 – 3 @ Back Squat @ 65%   D. Fran 21-15-9 – Thrusters (95/65) – Pull-ups


WOD for 5/23/17

A. Christine – 3 rounds for time: – 500m Row (400m Run) – 21 Bodyweight Deadlifts – 21 Box Jumps (20)   B. EMOM 20 Odd: 15 Wallballs (20/14) Even: 200m Run (15/12 Cal Row)


WOD for 5/22/17

A. EMOM 3 – 3 Power Snatch @ 65%   **1 Min Rest**   B. EMOM 3 – 3 Snatch Pull @ 75%   **1 Min rest**   C. EMOM 3 – 3 OHS @ 65%   D. “Grace” – 30 C&J for Time (135/95)


WOD for 5/19/17

A. Clean & Jerk – 3 @ 65% – 3 @ 70% – 3 @ 75% – 3 @ 80% – 2 @ 85% – 3 x 1 90%   B. For Time: 50 Cal Row 50 Power Snatches (75/55) 25 Over-the-Bar Burpees   Additional Conditioning: 1. Snatch – 3 @ 65% – 3 @ … Continue reading “WOD for 5/19/17”


WOD for 5/18/17

A. EMOM 8 – Push Press + Push Jerk + Split Jerk (75% of 1RM CnJ)   B. 2 Min ME Back Squat (135/95) **1 Min Rest** C. 4 min AMRAP – 6 pull up – 8 Push up – 10 Pistols **1 Min Rest** D. 2 min ME KBS (72/53) *1 Min Rest* E. … Continue reading “WOD for 5/18/17”


WOD for 5/17/17

A. Hang Clean (every 90 seconds for 9 minutes) – 4 @ 60% – 4 @ 65% – 4 @ 70% – 3 x 3 @ 75%   B. Front Squat (every 2 minutes for 12 minutes) – 5 @ 79% – 1 @ 85% – 5 @ 79% – 1 @ 87% – 5 … Continue reading “WOD for 5/17/17”

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