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

4-20-2016 – 3EMOM

Fitness

3 EMOM – 6 Rounds
250m/200m Row
4 Power Cleans  135/85
2 Bar Over Burpees
15 DU / 50 Singles

4-19-2016 – Rowing, Running, Balls

Fitness

Skill:  5 sets of 5 reps each
1. Strict Pullups – add weight each set, if possible
2.  Strict Ring Dips – add weight each set, if possible

Metcon:  For Time
500m Row
40 Airsquats
400m Run
50 Wallballs  20/14
400m Run
40 Medball Abmat Situps
500m Row

4-15-16 – F*&%King Friday!!

Fitness

For Time:
40 Wallballs
75 DU / 200 Singles
40 Toes to Bar
75 DU / 200 Singles
40 Wallballs

**AT the :00 and E3MO3M Perform 4 Burpees Until Completion of WOD

4-8-2016 30 Minute Burner!

30 Minute AMRAP

50 DU / 150 Singles
2 Rounds:
-5 Pull Ups
-10 Pushups
-15 Airsquats
400m Run
2 Rounds:
-5 Burpees
-15 Slamballs 40/30
-30 Flutterkicks (1 ct. ball pressed)
400m Run