May 2019

May 2019

053119

SKILL: 10:00 emom: snatch high-pull + hang squat snatch + overhead squat @ 65% WOD: 10:00 amrap: 12 wall ball shots 6 burpees

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052919

SKILL: every 2:30 for 12:30: 10 thrusters WOD: for time: 11 squat cleans 7 bar muscle ups 9 squat cleans 7 bar muscle ups 7 squat cleans 7 bar muscle ups 5 squat cleans 7 bar muscle ups

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052919

SKILL: box squats every 3:00 for 18:00: round 1-2: 12 reps round 3-4: 10 reps round 5-6: 8 reps WOD: for time: 21-15-9 push press ring rows

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052819

WOD: 30:00 emom: minute 1: curb to curb empty sled push minute 2: 5-7 sandbag over the shoulder minute 3: 20 abmat sit-ups minute 4: 30-50 double unders minute 5: plank hold

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052719

8am and 9:30am only WOD: “murph” 1 mile run 100 pull-ups 200 push-ups 300 air squats 1 mile run *partition the reps any way

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052519

WOD: 16:00 amrap: 2 toes to bar 2 clapping push up 2 jumping air squat 2 burpee curb to curb run **Add 2 reps each round, do not change shuttle run

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052419

SKILL: 12:00 emom: m1: 6 single leg kettlebell deadlift each leg m2: 6-8 burpees over box m3: 8-12 pull-ups WOD: 12:00 amrap: 12 thruster 12 kettlebell swings

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052319

SKILL: squat clean every 2:00 for 10:00: 60% x 3 70% x 3 75% x 3 (80% x 3) x 2 WOD: 4:00 max effort row for calories 3:00 max effort wall ball shot 2:00 max effort sit-up 1:00 max effort double under

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052219

WOD: 5 rounds: 4:00 to complete: max push press max toes to bar (rest remainder) SKILL: 3 rounds not for time: 15 banded tricep extensions 12 russian ham curls 10 dumbbell bent over Row (:60)

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