05-25-20

Partner Murph
In 35′:
1 Mile Partner Run
Max Alternating Rounds of:
5 Pullups
10 Push ups
15 Airsquats
At 35′, 1 Mile Partner Run

05-21-20

Team of 2 – 15′ AMRAP
8 DB Snatch 50/30
20 DU
8 Wallballs
Alternate Movements

05-20-20

Power Cleans – Skill

NFT Bench Day
5 Rounds to Get Heavy 10 UB CG Bench
*After Each Set:
8 DB Row/Arm
5 Hollow Rock to 10 Tuck Ups

05-20-20

5EMOM x 5
20/15 Cal Row
6 Rt Arm OH DB Walking Lunges
20 Abmat Sit Ups
8 Front Squats
6 Lft Arm OH DB Walking Lunges

05-19-20

WOD 1.
Assault Bike Tour de France

WOD 2.
8′ AMRAP
30 DU / 60 Singles
10 DB Thrusters 50/25

WOD 3.
25 Strict Press
25 Push Press
25 Push Jerk
45/35/25/15
*Each time you put bar on ground, 5 burpees

05-18-20

Strength:
Back Squats
8@45%
5@55/65%
3@75/85%
1@95%

WOD: Helen
3 RFT:
400m Run
21 KB Swings American 53/35
12 Pullups

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′