Sunday 5/6/18

3FAFE663-578E-49BB-A662-DC7FE772C35B

 

8:30am

strength:

thrusters 5-5-5-5

WOD:

7 left arm kettle bell swings
7 right arm kettlebell swings
7 L laying KB lifts
7 Rt laying KB lifts
14 L kneeling KB press
14 Rt kneeling KB press
3 rounds

Saturday 5/5/18

8:30am

One round each partner:

Partner A runs 400m

Partner B does AMRAP Hang Power Cleans (115/75) until Partner A gets back.

Switch. (Score is reps of hang power cleans.)

One round each partner:

Partner A runs 400m

Partner B does AMRAP Back squats until Partner A returns.

Switch. (Each back squat is 1 pt.)

One round each partner:

Partner A runs 400m

Partner B does AMRAP Double Unders

Switch. (10 Double Unders is 1 pt, round down.)

Partner A runs 400m

Partner B does AMRAP weighted sit-ups

Switch. (5 sit-ups  is 1 pt.)

23:00 AMRAP

Thursday 5/3/18

DED3A120-9126-4E55-AA7C-41C605EBEF5E

 

6:00am, 5:30pm

Skill Session:
3x :30 hand stand hold; rest 1:00 between sets
3x 20 shoulder taps; rest 1:00 between sets

WOD:
7 deadlifts (185/135)
14 push-ups
21 air squats
10:00 AMRAP

Core Builder:
:45/:15 rest of
Elbow planks
Frog crunches
Straight leg raises
Right arm plank
Left arm plank
2 rounds

EVERYTHING YOU NEED IS ALREADY INSIDE!