Friday 20170519

WOD: THE 7s

7 rounds of:

7 HSPU
7 Thrusters @ 135/95#
7 K2E
7 Cal  row
7 Burpees
7 KB Swings @ 53/35#
7 Pull ups

Thursday 20170518

Skill: KB Snatch
Strength: 50 Alternating Single Arm KB Snatches @ 44/26#
(L+R=1)
WOD: TABATA 12 MIN (20 seconds on/ 10 seconds off)
Sprinter toe touches
Russian twist @ 35/26#
Split Jump lunges

Wednesday 20170517

WOD: 21 min AMRAP :
Team : Athlete 1 finishes all movements, then
Athlete 2 works while athlete 1 rest. Alternating.
9 Deadlifts @ 135/95#
12 Push ups
150 m Sprint

Tuesday 20170516

WOD: KAREN
150 Wall ball shots @ 20/14#

Monday 20170515

WOD: ROYAL FLUSH
Ace,2-10, jack =10,queen=10,king=10
Shuffle the suite, CFT
Burpees
Pull ups

Thursday 20170511

WOD: Complete for time
Buy in: 3 miles on bike,

Then: 6 rounds of

9 Deadlifts @ 225/155#
12 Box Jumps @ 30/24"

Wednesday 20170510

WOD: 15min AMRAP
3 HANG snatch @ 115/75#
6 HSPU
9 GHDs