Friday 5/10/2019

WOD

Buy in: 85 Plate Ground to Overhead 45/25

5 Rounds:

34 Ring Rows

34 aIr Squats

34 Crunches

34 Hang KB Snatch 35/26

*Every 10 Minutes 2 Rope Climbs

Cash Out: 85 Double-Unders 2:1

*This WOD is in Honor of our beloved Coach Rich Rodriguez.

Please wish Rich a Happy Birthday

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Tuesday 5/7/2019

Strength

Every 90 seconds for 5 rounds perform 3 Push Press

*record weight on board

WOD

For time:

200m run

20 Shoulder to Overhead 95/65

-2 min rest-

400m run

20 Shoulder to Overhead 95/65

-2 min rest-

800m run

20 Shoulder to Overhead 95/65

-2 min rest-

400m run

20 Shoulder to Overhead 95/65

-2 min rest

200m run

20 Shoulder to Overhead 95/65

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Monday 5/6/2019

Strength

Front Squats

5 sets not for time:

3 Tempo Squats 3-2-1

(3 seconds down, 2 second hold at bottom, 1 second up)

*increase weight but do not break posture

WOD

15 Min AMRAP

2 Toes to Bar

2 Clean & Jerks 135/85

2 Front Squats 135/85

4 Toes to Bar

4 Clean & Jerks 135/85

4 Front Squats 135/85

Etc. Add 2 reps every round

*score is round completed plus reps

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Friday 5/3/2019

Conditioning

Death by 25 ft shuttle sprint

WOD

14-12-10

Power Snatches 95/65

-30 Double Unders after each set (50 singles)

10-8-6

Power Snatches 115/75

-30 Double Unders after each set (50 singles)

6-4-2

Power Snatches 135/85

-30 Double Unders after each set (50 singles)

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