5/23/18 Warm up: 400m jog/row,pvc mobility 15-10-5 air squats sit ups push ups Review wod movements Partner Wod: 3 rounds for time of: 12 burpees 12 Thrusters 95/65 12 burpees 12 Power snatch 95/65 12 burpees 12 Push press 12 burpees 12 Hang power cleans 95/65 12 burpees 12 Oh squats 95/65 …
Details5/21/18 Warm up: group,400m run/row pvc mobility 1x 21 air squats 15 push ups 9 burpees 2x w/empty barbell 8 good mornings 8 shoulder press from back rack position 8 bent over rows review shoulder press, push press,push jerk. Strength: shoulder press (from rack) 6×3 Slowly building Wod: For time 15*10*5*10*15* of: S2OH 95/65 T2B…
Details5/16/18
Warm up: tbd
Strength: 6×8 building of db bench press with 20 alt.
db curls after rounds 1,3,5.
Wod: Amrap 15
Ascending by 2’s of:
Wall balls 20/14
Box jumps 24/20
*
* 4 deadlift after each round. 155/105
Rx+ 185/135
Thursday May 10 2018
Warm up: Group & PVC
Workout: Partner AMRAP 5 (times six)
AMRAPs 1 & 4: max reps: Synchronized air squats
AMRAPs 2 & 5: max reps: Synchronized burpees
AMRAPs 3 & 6: max reps: Synchronized (high-five) sit up
By Walker Wilson
5/9/18
Warm up: Trainers choice.
Strength: Bench press
6x2reps. Building off previous.
Fit in 3 sets of bicep curls. (10 each arm)
Wod 6RFT
8 Shoulder to OH 95/65
30 doubles/50 singles
8 Hang power cleans 95/65
Rx+ 115/85
Remaining time to core work & mobility.
5/8/18
Strength: Deadlift
Warm up to 50% of 1 rm. then 5×3. Touch and goes building to 70-80%
Wod: 5 RFT
10 Deadlift 135/95
15 Wall balls 20/14
250m run/300m row