5-31-16: The Day After…..

Fitness:

Skill:
Hang Clean and Jerk
5@50/55%
4@60/65%
3@70/75%

WOD:
10-8-6-4-2
Clean and Jerk   135/95
Bar Over Burpees
200m Run
20 DU / 60 Singles

5-30-16: Memorial Day Murph

WOD:  Murph
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

5-27-16: Lift!

Fitness:

WOD:  “DT”
5 Rounds for Time
12 Deadlifts   155/105
9 Hang Power Cleans
6 Push Jerks

5-26-16: Last Day of School

Fitness:

Metcon:  For Time
30 DU / 100 Singles
30 KB Russian – Light       53/44
30 Situps
800m Run
25 DU / 80 Singles
25 KB 
25 Situps
400m Run
20 DU / 60 Singles
20 KB 
20 Situps
200m Run
15 DU / 45 Singles
15 KB
15 Situps

Post WOD Skill:
150m Row x 4
:60 Rest Between Rows

5-24-16 Swing, Pull, Jump

Fitness

Skill:
Push Press
8@45%
5@55/65%
3@75/85%

WOD:
A.  18-15-12-9
KB Swings American HEAVY 70/53
Chest to Bar Pull ups
Jumping Air Squats
B.  800m Run for Time

5-23-16: Row, Lift, Run..Run…Run…

Fitness

Skill:
Back Squat
8@45%
5@55/65/75%
3@80/85%

WOD:
500m Row Buy In
6 Power Cleans  155/95
2 Push Jerks
4 Bar Over Burpees
200m Run
5 Power Clean
3 Push Jerk
4 Bar Over Burpees
200m Run
4 Power Clean
4 Push Jerk
4 Bar Over Burpee
400m Run
3 Power Clean
5 Push Jerk
4 Bar Over Burpee
400m Run
2 Power Clean
6 Push Jerk
4 Bar Over Burpee

5-19-16: 21-15-9

Fitness

Skill:  Cardio Mash OR Strength

Cardio Mash:
400m Row,  Rest 1:00
400m Run, Rest 1:00
200m Row, Rest 1:00
200m Run, Rest 1:00
400m Row, Rest 1:00
400m Run

Strength:
Clean and Jerk
5@50%
4@60%
3@70%
2@80%
1@90%

WOD:
21-15-9
Toes to Bar
Meball Cleans 20/14
5 Burpees

5-18-16: It’s GRACE Day!!!

Fitness:

Skill:
Push Press
8@45%
5@55/65/75%
3@85/90%

WOD:
Grace:  30 Clean and Jerk  135/95

Cool Down Row:
1500m Guys / 1200m Girls

5-13-16: Jason Loves Bench

Fitness:

WOD:
21-18-15-12-9-6-3
Bench Press (Start Light and Go Up Each Set)
200m Run
20DU/50 Singles

5-12-16: Pull Push

Fitness:

WOD:
21-18-15-12-9
SDHP
Push Press  96/65
*5 Burpees After Each Set

Core:
30-20-10
Flutterkicks 2ct
Bicycles 2 ct