Saturday 5/23/15

45 sec on/ 15 sec off 10 min each WOD Alternating movements WOD 1: Power Cleans (155,115) Double Unders (3:1 singles) WOD 2: Hip extensions GHD sit-ups (abmat sit-ups) WOD 3: Row (calories) Burpees over rower **Score is total reps **Each WOD scored...

Friday 5/22/15

Part 1: EMOM x 10 Power Snatch + Hang Snatch + Overhead Squat @70% of 1RM Snatch Part 2: AMRAP 12 mins Run 400m 10 Overhead Squats (95/65) 25 Sit Ups

Thursday 5/21/15

Part 1: Back Squat (2-2-2-2-2-2 ) 1st rep needs to be a 3 second pause squat Part 2: 5 Rounds For Time: 12 Sumo Deadlift Highpulls (95/65) 6 pistols right leg 6 pistols left leg 6 pull-ups

Wednesday 5/20/15

Part1: Partner up! 10 Rounds for time: Row 250m While one team member rows the other will perform 10 deadlifts (135/95) Alt every 250m (5rds ea) Part 2: For Time: 60 Wall Balls (20/14) 30 Burpees 40 Wall Balls 20 Burpees 20 Wall Balls 10...

Tuesday 5/19/15

Part 1: 20mins. From the mind of Bergeron: Clean 7 sets of the following complex: Pocket High Pull + Hang High Pull + Hang Clean Pocket High Pull – Start with the bar at your hips, knees bent, vertical torso. Extend aggressively through knees and pull bar up your...