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May 30, 2018

Conditioning

“Full Circle”

For Time:

1000 Meter Row

100 Double Unders

800m Run

100 Double Unders

1000 Meter Row

May 29, 2018

Strength

Build to a Heavy Single Squat Snatch

Conditioning

“Ring of Fire”

AMRAP 9:

1 Ring Muscle-ups (or MU or C2B Or PU...)

1 Squat Snatch @60/40kg

2 Ring Muscle-ups

2 Squat Snatch @60/40kg

3 Ring Muscle-ups

3 Squat Snatch @60/40kg

+1 rep each round

May 28, 2018

Strength

Build to Heavy Single Power Clean and Jerk

Conditioning

“Grace”

For Time:

30 Clean and Jerks @60/40kg

May 25, 2018

Conditioning

“Adderall”

0:00 – 10:00 – 1000m row, Max Clean and Jerks @60/40kg

10:00 – 13:00 – Rest

13:00 – 20:00 – 800m row, Max Power Snatch @50/35kg

20:00 – 23:00 – Rest

23:00 – 27:00 – 400m row, Max Thrusters @40/30kg

May 24, 2018

Conditioning

“Belt Buckle”

For Time:

1,000 Meter Row

30 Deadlifts @100/70kg

50 Lateral Barbell Burpees

May 23, 2018

Strength

Heavy Set of 5 Back Squats

Conditioning

“Elbow Grease”

EMOM 14:

Odd – 20/14 Calorie Row

Even – :30 Seconds Max Squat Cleans @20/15kg

May 22, 2018

Conditioning

“Helen”

3 Rounds:

400 Meter Run

21 Kettlebell Swings @24/16kg

12 Pull-ups

May 20, 2018

TEAM WOD

“Freaky SUNDAY”

Teams of 2

AMRAP 20:

50 Calorie Row

50 Burpees

50 Calorie Row

50 Kettlebell Swings @24/16kg

May 18, 2018

Conditioning

“Nancy”

5 Rounds:

400 Meter Run

15 Overhead Squats @40/30kg

May 17, 2018

Conditioning

“Meter Maid”

For Time:

200 Meter Run

27 Wallballs @9/6kg

27 Box Jumps @24"/20"

200 Meter Run

21 Wallballs @9/6kg

21 Box Jumps @24"/20"

200 Meter Run

15 Wallballs @9/6kg

15 Box Jumps @24"/20"

200 Meter Run

9 Wallballs @9/6kg

9 Box Jumps @24"/20"

200 Meter Run

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