May 26, 2018

SAT WOD

TEAMS 0’2
2000M ROW
60 BURPEE
1200M ROW
40 BURPEE
800M ROW
20 BURPEE

May 24, 2018

5-25-18 WOD


TEAM 0F 3
FOR TIME – 25MIN CAP
400M RUN (CARRY 53/35# KB)
100 DEADLIFTS 95/65
400M RUN CARRY
80 HANG PWR CLEAN
400M RUN CARRY
60 FRONT SQUAT
400M RUN CARRY
40 PUSH JERK
400M RUN CARRY
20 CLUSTERS
(THE KB MUST STAY OFF THE GROUND THE WHOLE WORKOUT) (MIXED TEAMS USE 44LBS)

May 23, 2018

5-24-18 WOD

THURSDAY 5-24-18
100/80 BURPEE TO 6/3’’ TARGET.
STRICT 16MIN CAP

CHALLENGE: STRICT MU PRACTICE. COMPLETE 15 REPS IF YOU HAVE THEM. SUBSTITUTE WORK WILL BE DIFFERENT FOR EACH ATHLETE. EXAMPLES: 5X5 FALSE GRIP STRICT SUPINE RING ROWS. 7X1 MU NEGATIVES. 5 SETS MAX RING SUPPORT HOLD. ECT…..

May 22, 2018

5-23-18 WOD

L1/L2
5 ROUNDS
10 FLOOR BENCH
10 STRICT TTB – SUB 30 SEC V-UP HOLD, YES HOLD, HANDS TO TOES (AS CLOSE AS POSSIBLE) FOR 30 SECONDS ACCUMULATIVE, OR HOLLOW HOLDS

CHALLENGE: 50 SIT UP FOR TIME

May 21, 2018

5-22-18 WOD

L2
15MIN AMRAP
800M RUN
30 BOX JUMP
15 DEAD - *STAIGHTSETTABLE
L1
15 MIN AMRAP
400M RUN
15 STEP UP JUMP DOWN
15 DEAD LIFTS

CHALLENGE:
BUILD TO FEEL GOOD, MOVE GOOD 3 DEADLIFT. THIS MEANS YOU HAVE A LITTLE MORE IN THE TANK WHEN YOU FINISH.  NO LOSS OF MECHANICS.