WoDs

Wednesday May 17, 2017

Building Engines con't

4 minute windows x 3 sets

  • 5 Strict Deficit Handstand Push ups
  • 10 Alt. DB Snatch (50/35)
  • 10 Box Overs (24/20)
  • 20 Sit up

    3 minute rest after the last round, then 3 rounds of the above for time

Monday May 15, 2017

Windows and Time

Every 4 minutes x 3 sets

  • 6 Thrusters @ 70%
  • 12 Bar Facing Burpees
  • 6 Bar Muscle ups *scales on whiteboard

    rest 3 minutes after the last round, then

    3 Rounds of the above for time

    *10 minute cap*

Thursday May 11, 2017

Pressing

  • Strict Press x 1, 1, 1, 1, 1
  • Push Press x 3, 3, 3, 3, 3
  • Push Jerk x 5, 5, 5, 5, 5

    *Adding weight every set, all the way through.
    *Be calculated in your progression and overloading
    *Go as heavy as possible for each set and every rep

Monday May 8, 2017

Gymnastics Conditioning

Every 5 minutes x 5 rounds

  • 15 Pull ups
  • 30 DUs
  • 12 Burpees
  • 30 DUs
  • 15 T2B

    *score is slowest round

    *scale repetitions to allow for 2:00 of rest each interval