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

5-11-16: Slammin’

Fitness:

Skill:
Hang Clean & Press/Jerk
5@50%
4@60/65%
3@70/75%
2@80%

Metcon:
1000m Row
30 Slamballs 40/30/20
800m Run
20 Slamballs
500m Row
10 Slamballs
Cash out:  50 Situps

5-10-2016: Tuesday’s Hero is Nate

Fitness:

Pause Backsquat
5@35/45/55%
3@65/75%
1@85%

WOD:
Running Nate – 20 Min AMRAP
2 Muscle Up / 2 BMU / 6 CTB Pullups
4 HSPU / 6 Pike PU
8 KB Swings American 70/53
200m Run

5-9-2016 : Lift, Climb, Run

Fitness

Skill:  Strict Press 8@45, 55; 5@65, 75; 3@80, 85%

Metcon:
5RFT
6 Hang Power Cleans  155/95
2 Push Jerks
5 Push Up to 6 Mountain Climbers
400m Run

5-2-2016 Monday Lunge-day

Fitness:

Skill:  Pause (Front) Squats – 8@35,40,45% / 5@50,55,60%

WOD:
5 RFT (20 min cap)
20 HR Pushups (14 HSPU)
30′ Walking Lunges
14 Goblet Squat 53/35
30″ Walking Lunges
14 Toes to Bar

04-25-2106 – Master This….

Fitness

Skill:  
1 RM Deadlift or Work to Heavy Deadlift

Metcon:  
21-15-9
Calorie Row
Thrusters 95/65

04-21-2016 – Dumbbell AMRAP

Fitness

16 AMRAP
8 Toes to Bar
8 Dumbbell Thrusters  35/20
10 Dumbbell Walking Lunges
200m Run