5 Rounds
25 Wall Balls (20/15)
15 Pull Ups
5 Wall Climbs
Then
Floor to Ceiling…clean and jerk, snatch, etc. (135/95)
AMRAP 20 Min
***Reminder***
There will be NO classes held next Monday, May 28. We will be having workout at the park, followed by a potluck/BBQ at Strawberry Creek Park from 12pm-4pm. Please bring lawn chairs/beach chairs if you have them. Hope to see you there!
WOD 05.25.2012
Strength:
Back Squat:
3-3-3-3-3
Met Con:
Sumo Deadlift High Pull
Front Squat
(115/85)
10-9-8-7-6-5-4-3-2-1
***Reminder***
There will be NO classes held next Monday, May 28. We will be having workout at the park, followed by a potluck/BBQ at Strawberry Creek Park from 12pm-4pm. Hope to see you there!
WOD 05.24.2012
“Nate”
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
Nate is survived by his wife, Mindi, and his infant son Parker.
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings (2 Pood/1.5 Pood)
AMRAP 20 Min
***Reminder***
There will be NO classes held next Monday, May 28. We will be having workout at the park, followed by a potluck/BBQ at Strawberry Creek Park from 12pm-4pm. Hope to see you there!
WOD 05.22.12
Row 1K
30 Thrusters (95/65)
400m Run
40 Toes to Bar
400m Run
50 Burpees
400m Run
40 Toes to Bar
400m Run
30 Thrusters
Row 1K
WOD 05.21.2012
Front Squat: 3-3-3-3-3
Met Con:
400m Run
15 Chest to Bar
400m Run
12 Chest to Bar
400m Run
9 Chest to Bar
For Time
WOD 05.19.2012
For Time:
21-15-9
Deadlift (225/155)
Ring Dips
Immediately followed by:
15-12-9
Pull Ups
HSPU
WOD 05.18.2012
100 OH KB Swings (70/55)
100 meter plate run (45/25)
100 meter run
100 Sit-Ups
100 meter plate run (45/25)
100 meter run
100 Supermans
100 meter plate run (45/25)
100 meter run
100 Double Unders
100 meter plate run (45/25)
100 meter run
WOD 05.17.2012
Clean Complex
(1rep=power clean, hang clean, hang squat clean)
1-1-1-1-1
10 min AMRAP:
2 Hang Cleans (135/95)
2 Front Squats (135/95)
2 Presses (135/95)
WOD 05.16.2012
On the minute for 10 minutes:
5 – Push-Ups (clap)
5 – Burpee over Box (24/20)
Plank -(Stay in a plank for remainder of each minute)
-rest 2 minutes-
10 – Fifty meter Sprints
