0-15-2020

Skill:
Hang Power Clean
8@45%
5@55/65%
3@75%
2@85%

WOD 1.
5′ to Find Max Hang Clean
20 DU / 40 Singles prior to each attempt

WOD 2.
Team of 2-3: 10′ Max Wallballs (10 minimum/20 max per partner)

05-14-2020

WOD:
8 Rounds Alternating EMOM:
12/10 Cal Row
6 Sumo KB DL
8 TTB

Skill:
5 Rounds of 8 Reps Each
DB Bench
DB Row/Arm

05-13-2020

WOD 1. 10′ AMRAP
15 Abmat Sit ups
4 Curtis Ps 95/65
6 Bar Over Burpees

WOD 2.
8′ AMRAP
2-4-6-8-10…. Back Squats from Ground
100m Run

05-12-2020

WOD:
3 Rounds of:
6′ AMRAP
12 DB Hang Snatch 50/35
25 DU / 75 Singles
2 Ring or Bar Muscle Ups / 5 CTB Pull Ups
Rest 2′

05-11-2020

WOD:
400m Run
21 Deadlifts 225/155
21 HSPU
400m Run
15 DL
15 HSPU
400m Run
9 DL
9 HSPU

05-08-2020

Hang Power Clean
8@45%
5@55/65%
3@75%

WOD:
6′ EMOM x 3 Rounds
4′ Work:
500m Row
50 DU / 150 Singles
Max Burpees in Remainder of Time
Rest 2′

05-07-2020

Skill: Strict Press
8@45/55%
6@65%
4@75%
Max @85%
*5 Ring Rows After Each Set

Metcon: 15′ AMRAP
200m Run
7 TTB / 10 Knee to 90
7 STO

05-06-2020

Skill: Deadlifts
5@45/55/65/75%

WOD: The Chief
3 Min AMRAP
3 Power Cleans 135/95
6 Push ups
9 Airsquats
Rest 1 Min
Repeat for 5 Total Rounds

05-05-2020

Skill: Power Cleans
5@45/55/65%
3@75/85%

Metcon: 15′ AMRAP
25 DU / 50 Singles
20 Abmat Situps
10 Single DB Push Press (5 per Arm) 50/35
200m Run

05-04-2020

Back Squats:
8@45%
5@55/65%
3@75/85%

Metcon: “Jackie”
1000m Row
50 Thrusters 45/35
30 Pull Ups