Tuesday

5/15/18 warm up: group,400m run, 20 air squats,15 sit ups,10 push ups. w/pvc 10 reps each of, good mornings,pass through, figure 8’s and squat therapy.   Skill: review pistols   EMOM 8 even: 10 db seated press 35/20 odd: 10 alt pistols   Wod: EMOM 25 1. 8 T2B 2. 8 SDLHP 95/65 3. 15…

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Monday

5/14/18   Warm up: group, 200m run followed by a 300m row. 2x 12 back extensions 8 wall balls 8 ball slams 40/25 8 wall facing squats (:02 sec down) 8 push ups   Strength: 1 min plank holds. :20 each of: front,side,side then rest :30 repeat 2 more times.   Strength: Front squat In…

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Thursday

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

wednesday

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.

Wednesday

5/2/18

Warm up: Group, pvc mobility
Teams of two perform 2 rounds of:
2 Junk yard dog (each)
20 med ball squat and toss
24 med ball sit up toss
20 Low 5’s from the plank

Wod:
Buy in: 600m run
10rds.
3 DB Thrusters 40/25
6 Burpees
Buy out: 600m run

Rx+ 50/35