5/17 WOD

happy belated birthday Sarah M!!

warm up – 800 meter run

20 quick feet

10 GHD

20 squats

Skillwork – Power Clean   3×3

WOD – 2x sled pulls

30 tire flips

30 ax chops

6 min AMRAP

30 slam balls

30 box jump overs

6 min AMRAP

10 hang cleans

10 HR push ups

May Challenge – running

5/15 WOD

Happy Birthday JennA!!

warm up – 100 jump rope

26 push ups

26 air squats

26 butterfly ab mats

Skillwork – wod review

WOD – 26 min cap

50 wallballs    blk/bl

50 K2E

50 Shoulder 2 OH  95/65

50 box jumps   24/20

50 DU

800 meter run

 

may challenge – running

5/12 WOD

HIIT Friday

warm up –  25  quick feet

20 decline DBL groiner

20 straddle hops

Skillwork – Favorite lift practice

WOD – 30 air squats

15 ring dips

30 burpee bar jump overs

then 4 rnds of:

6 back squats     115/75

12 SDLHP

25 DUBS

May Challenge – running

5/11 WOD

happy Birthday Daniel W!!

warm up – 33 froggers

33 shoulder taps

33 cal row

33 PVC good mornings

Skillwork – lift review

WOD – Grace – 30 clean n jerks

RX – 135 / 95

SC – 95 / 65

then Diane  – 21-15-9

deadlift  225/185

HSPU

May Challenge – running

 

5/10 WOD

just 10!

warm up – 10 L side crunch extension

20 tuck crunch

10 R side crunch extension

20 squats

Skillwork – pistol squat breakbown

WOD – 10 GHD

10/10 pistol squats

10 C2B

10 Box jump overs

20 min Amrap

May Challenge – running (sprints)

5/9 WOD

Back to the Bar!

warm up – 100 jump rope

20 squats

15 push ups

10 pull ups

Skillwork – lift review / set weights

WOD – 2×5 – power cleans, push jerk, and clean jerks

add weight – 5×2 power cleans, push jerks, clean jerks

then 4 rnds – 10 K2E

10 clean n’ press

May Challenge – running 1000 m