5/24 WOD

EMOM – Power Hour

warm up – 800 meter r/r

10 turkish get ups (5/5)

20 jump squats

Skillwork – lift review

WOD – 1 power clean

1 frt squat

1 push press

1 frt squat

1 split jerk

* add weight between rnds

** score – total load

May Challenge – running

 

5/23 WOD

Happy Birthday Cameron!!

warm up – 10 jumping pull ups

100 m sprints

10 hindu squats

100 m sprints

Skillwork – thruster breakdown

and muscle up breakdown

WOD – FRANzilla

21  thrusters  95/65

21 pull ups

15 thrusters  105/75

15  chest to bar

9 thruters    135/95

9 muscle ups   (bar)

May Challenge – running

 

5/22 WOD

One Misty Moisty Monday, when cloudy was the weather . . .

warm up – 800 meter run

15  push ups

20 squats

Skillwork – frt squats  3×5

WOD – 20 min AMRAP

400 meter run

(500 meter row if its raining)

40 ab mat – any style

10 OH alternating lunges      75/55

(ALPHA- 95/65)

 

May Challenge – running

5/19 WOD

Low and GO!!

warm up – 800 meter run

20 Spider planks

5 – 3 pulse crunch / extend

skillwork – snatch PVC progression (EVERYONE does)

power snatch 5×3

WOD – 21-18-15-12-9-6-3

Snatch   95/65

bar over burpees

 

May Challenge – Running