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May 23

Sub Running Grace for A and B if you didnt do it yesterday Set a 16 min clock ***if more than 7/12 people in class half start on B Part A – 5 min Row 750M(men)/600M (women) or Ride 40/30 cals Then max reps 5 snatches 55/75 5 bar over...

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May 22

A. 3 min EMOM- 10 Wall Ball B. Wendler Back Squats 3×3 Sets at 70, 80, 90% C.  10 mins EMOM 1 squat clean and jerk- increasing weight D. Running Grace retest 3 rounds Run 400 10 clean and jerk

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May 21

35 min cap Cash in: 20 burpees 3 rounds Run 800 50 DU 40 sit ups 30 squats 20 push ups 10 pull ups Then cash out: 40 burpees Rx+ – vest for the run, squats, push ups, pull ups BYOV – bring your own vest if you can  

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May 20

A. 10 mins to practice and play with Turkish Get Ups – you can use KB, DB, OR Barbell with weight. B.  OHS – 10 mins to find a 3 rep max C. 6 sets with 3 mins rest 8 challenging but unbroken cleans – you choose the weight 15 sec...

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May 19

A. Split squats (rear leg elevated on box or stack of plates) 4×3 B. Max reps in 4 mins 5 box jumps 5 toes to bar C. 5 sets, rest 1 min 10 kbs 2, 1.5 5 burpees Row 250/200 or bike 15/11 cals  

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May 18

A. 4 sets in 7 mins 1 clean (mix in some squat cleans) 3 push jerks 2 strict pull ups or negatives B. Wendler press from ground – 3×5 – 7 mins C. Symmetry Hero WOD “Blake” 5 rounds for time or 30 min cap. 5 MU or 10...

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May 17

A. Snatch complex – 4 sets 2 muscle snatch 2 snatch balance B. 10 mins to a heavy complex 1 snatch 1 hang snatch C. Wendler deadlift 3×5 D. For time 20 bar thrusters Run 200 20 burpees Run 400

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May 16

  AMRAP 10 Mins Run 400 21 KBS 12 Push ups   AMRAP 10 min Ride 15/12 CALS 15 OHS 95/65   AMRAP 10 Mins Row 500 15 Wall Balls 10 t2b

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May 15

A – 5 mins to practice complex 1 clean 1 FS B – Squat Clean EMOM –  12 mins work to or near PR Build weight 1 rep/min C. BS 3×5 @ 65, 75,85% D. Row 400  10 pull ups 10 clean and jerks 135/95 Ride 25/20 cals 10 pull ups 10...

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May 13

A – 3×3 snatch balance – work on fast drop B – OHS – 10 mins to work to a heavy single C – 5 sets, walk/rest back 5 tire flips 100M sandbag run

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May 12

A- Work to a heavy 3 rep thruster in 10 mins.   B – Every other minute for 10 mins 3 Sumo DL 3 max height vertical jumps 3-6 c2b/pull ups/MU   C- 5 Sets, rest :60 Row 100M AFAP 20 UB KBS

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