05-15-17

Work Back Squat 75% x5 80% x1 75% x5 85% x1 WOD “Annie” 50-40-30-20-10 DU Sit-ups CAP: 15mins   AMRAP 10mins 200m Run 5 Wallballs 20/14# 10 Box Jumps 24”/20”

05-11-17

Work A1) Bulgarian Split Squat 4×8/side Increasing A2) Bench Press 4×10 Increasing WOD EMOM 8 Even- 15/12 Cal row Odd- 5/3 HSPU   AMRAP 10 3 Power Snatches 95/65# 6 OHS 95/65# 9 Burpees over the bar

05-10-17

Work A1) Weighted Ring Dips 4×4 Increasing A2) Pistols 4×5/side WOD Team of 2 800m Run (run always together) 50 Power cleans 95/65# 400m Run 50 Shoulder to OH 95/65# 200m 50 Wallballs 20/14#

05-09-17

Work EMOM 10 Mins even- 5 RDL (Stiff Leg Deadlift) odd- 10 Ring Row WOD   AMRAP 8 min 30 DU 10 GTOH 45/25# 10 Burpees to plate   Rest 4 mins   AMRAP 8 min 10 KBS 24/16kg 10 T2B 10 Goblet Squats 24/16kg

05-08-17

Work Front Squats 4×8 Increasing @55-65% WOD 7 Rounds 7 Pull-ups 7 Box Jumps 24”/20” 7 Push-ups 7 OH walking lunges 45/25# (14 total) 7 sit-ups 7 DB Snatches 50/35# (14 total) 7 Air-Squats

05-06-17

Team of 2 2 Rounds : 200 DU 100 Box Jumps 24”/20” 50 Power Snatch 95/65# 100 Wallballs 20/14# 50 KBS 24/16kg 100 Sit ups