WOD

Tuesday, May 7th

Strength:
Snatch 1

Metcon:
15 Min. AMRAP
Snatch Ladder
5 Pull Ups
10 Push Ups
15 Squats

– one snatch to begin first round, two to begin second, three to begin third, etc.

Monday, May 6th

Strength:
Clean & Jerk 1

Oly:
“Grace”
30 Clean & Jerks

Saturday, May 4th

Strength:
50 ft Farmer’s Walk

Metcon:
4 Rounds
400m Run
15 KB Swings
15 Push-ups

Friday, May 3rd

“Nutts”
10 Handstand push-ups
15 Deadlifts
25 Box jumps
50 Pull-ups
100 Wallballs
200 Double-unders
400m run with a 45lb plate

Thursday, May 2nd

Strength:
Barbell Lunge 12 (6L / 6R)

Metcon:
“Elizabeth”
21 – 15 – 9
Cleans
Ring Dips

Wednesday, May 1st

Strength:
Press 3×6

Metcon:
7 Rounds
7 Push Presses
7 Toes to Bar
21 Double Unders

Tuesday, April 30th

WOD:
15 Rounds
1 Power Snatch
5 Bar-hop Burpees

Monday, April 29th

Strength:
Back Squat 6

Metcon:
“Air Force WOD”
20 Thrusters
20 SDHPs
20 Push Jerks
20 Overhead Squats
20 Front Squats
- 4 burpees on the minute, every minute.

Saturday, April 27th

Strength:
Push Press 4

Metcon:
AMRAP in 10
10 Push Presses
10 Back Squats
10 Hollow Rocks

Friday, April 26th

Strength:
Overhead Squat 3

Metcon:
“Nancy”
5 Rounds
400m Run
15 Overhead Squats