Thursday 5/17/18

6:00am, 5:30pm

Skill Work:

8:00 hand stand practice variations

(handstand holds on wall, free stand holds, with partner, headstand on wall, handstand on box…)

WOD:

14:00 clock

800m run

40 pull-ups

40 candlesticks

remaining time: AMRAP of squat cleans (155/105)

Sunday 5/13/18

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8:30am, 9:30am 1 on 1, 10:30am 1 on 1

Strength:

Thrusters 3-3-3-3

WOD:

10 jumping jacks

10 mountain climbers

10 slamball heaves

20 jumping jacks

20 mountain climbers

10 slamball heaves

30 jumping jacks

30 mountain climbers

10 slamball heaves

40,40,10

50,50,10

Saturday 5/12/18

8:30am

Partner WOD:

3 rounds
First round, each partner works :90 each. Second round 1 min each. Final round :30 each.
24:00 clock. (R1 is 12:00; R2 is 8:00; R3 is 4:00)
Box jump overs (24/20)
Sit-ups
Front squats (95/65)
Kettlebell swings (53/35)

Partner A does as many box jump overs as possible in :90 while partner B rests. Then B goes. And so on.

Friday 5/11/18

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6:00am, 5:30pm

Strength:

Split jerk 3-3-3-3

WOD:

15:00 of ”Cindy”

5 pull-ups

10 push-ups

15 squats

as many rounds in 15:00 as possible followed by an untimed 800m run

 

Thursday 5/10/18

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6:00am, 5:30pm

skill work:

wall walks, monster walks

WOD:

500m row

25 dumbbell shoulder to overhead

*dont forget about the heartwalk Saturday! 10am is the start time at Wayne State. Details on back white board.*

5 rounds for time

EVERYTHING YOU NEED IS ALREADY INSIDE!