05-21-20

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′

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′