Monthly Archives: May 2016

WOD for 6.1.16

Strength:

Push Press
1) Find your 3RM
2) 4x5 @ 80% 3RM



Metcon:

5 Min EMOM
15 Cal Row

3 Minutes Rest

5 Min EMOM
20 Push-ups

3 Minutes Rest

5 Min EMOM
40 Double Unders

WOD for 5.31.16

Strength:

Front Squats
5x4 @ 90% 1RM


Metcon:

400m Run
21 Wall Balls (20/14)
9 Power Cleans 95/65)
400m Run
15 Wall Balls
15 Power Cleans
400m Run
9 Wall Balls
21 Power Cleans

WOD for 05.26.16

Strength:
Dead Lifts
5x8 @ 70% 1RM


Metcon:

12min AMRAP
10 Front Rack Lunges (95/65)
20 Box Jumps (24"/20")
30 Double Unders

WOD for 5.25.16

Strength:

Ring Rows
5x10
***Feet on box, body parallel to the floor***



Metcon:

5 Rounds for time
15 Pull-ups
200m Run

WOD for 5.24.16

Strength:

Front Squats
5x6 @ 80% 1RM


Metcon:

10min AMRAP
10 Back Squats (floor) (95/65)
10 Burpee Box Jumps (24"/20")