053116

STRENGTH

EMOM x 10 – 1 SQUAT Snatch (add weight per minute)

Back Squat 5×2 (80-90%)

WOD

All out effort for a 500 meter row.  Leave it all on the floor today.

052916

STRENGTH

EMOM x 10
1 Clean and Jerk – add weight per round

WOD

5 rounds – 1 min each station

Min 1 – calorie row
Min 2 – 10 power cleans 135/95
Min 3 – 20 wall balls 20/14

– score is your total calories rowed.

052816

Team WOD Saturday

2 person teams

200 m run
100 KB swings 53/35
200 m run
80 burpees
200 m run
60 box jumps
200 m run
40 air squats
200 m run
20 wall balls 20/14
200 m run
10 pull ups

* partners must complete the runs together.

052716

Stamina Builder

EMOM x 12

Min 1 – 9 push ups
Min 2 – 15 air squats
Min 3 – 21 sit ups

WOD – Hero WOD – NATE

[AMRAP] – As Many ROUNDS As Possible in 20 minutes of

–  2 Muscle-ups (2 Chest To Bar Pull-ups and 2 dips)
–  4 Handstand Push-ups
–  8 Kettlebell Swings  @  2 Pood (72 lbs)

052516

Stamina Builder

UNBROKEN

Overhead Squats – 21-18-15-12-9-6-3 (95/65)

Once you start the set you cant put the bar on the ground or it is a 5 burpee penalty.

30 seconds maximum rest between sets.

WOD

5 AMRAP

Ascending Latter

1 clean and jerk 155/105
1 burpee

add 1 rep per round

052416

STRENGTH

Snatch Pull – 8×2

Tabata Double Unders – 2 minutes work, rest 2 minutes 2 minutes work.

WOD

5 Rounds For Time

8 bent over rows (pick weight)
10 push press (same weight as bent over rows)
30 double unders

052316

STRENGTH

BACK SQUAT

5×3 (or if you need a working percentage 80%)

WOD

2 Rounds For Time

30 burpees
30 pull ups
30 thrusters 75/55

052216

STRENGTH

1 rep squat clean

WOD

2 rounds for time:

50 double unders
40 cal row
30 DB/KB snatches 53/35
20 Handstand push Ups

052116

STRENGTH

Bench Press 5×5

Team WOD

2 Person Team

208 wall balls
104 pull ups

*  both partners can work on the wall balls together.  Once you get to the pull ups 1 partner must hold the wall ball while the does pull ups.

*  also a 5 burpee penalty is in effect if the ball hits the ground at any time once we start.