May 8/26.
Strength: Strict Press 10 min to find a 2 rep max. Then a 5 min EMOM: 3 reps @80% with a 3 sec slow decent. WOD: 4 Rounds - 25 min TC 15 Bar over burpees 10 DL (155/225) 25 MB Sit-ups 20 KBS.
May 7/26.
Strength: Power Clean & Jerk 10 min EMOM 2 Power C&J >> building in weight. Partner WOD: 18 min AMRAP Partner A: Max cal bike or row Partner B: 2 Rounds 4 Box Jumps (20/24) 5 HSPU 6 MBC (14/20) Two Scores = AMRAP total & Calories.
May 6/26.
Strength: Front Sq 3 reps with a 3 sec pause at bottom 6 sets > every 90 sec. WOD: 15 min AMRAP 4 C2B 8 Pistols 6 Power Sn (65/95)
May 5/26.
Strength: CORE 12 min EMOM- 1- 50 sec Plank 2- 50 sec FK 3- 50 sec Slow Mtn Climbers 4- 50 sec DB. WOD: 10 min AMRAP 3-6-9-12-15… Burpees Wall Balls *** 2 min REST *** 10 min AMRAP 3-6-9-12-15… DB Sn (35/50) OH DB Lunges
May 4/26.
Strength: Snatch Complex 2 Power Sn + 1 Sq Sn 6 sets > every 90 sec. WOD: 4 Rounds 15 T2B 400m Run 15 OHS (65/95).