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Thursday May 5th (0700)

May 5, 2016

Warm up, then….

Push press – 3@9 , + 5 drop sets
Front squat-2@9, + 3 drop sets

WOD – 

Death by KB:)

Thursday 05 May 2016 0730

May 5, 2016

We will start with the same death by KBS from Wednesday afternoon class. If there’s enough time, we will do a second short WOD after that. Come on out!

Wednesday, 4 May 2016 (1200)

May 4, 2016

Sorry for the late post

W/U

2 laps/mobility

Death By Kettle Bell

With a continuously running clock perform 2 Kettlebell Swings (53#/35#) the first minute, 4 Kettlebell Swings the second minute, 6 the third minute, and so on, continuing to add 2 each minute until you cannot complete the required number of reps in the given minute.

May the 4th be with you!

No 0700 coach

May 4, 2016

Have an early all hands, be ready to work tomorrow!!! 

Tuesday, 3 May 2016 (1200)

May 3, 2016

W/U

500 meter row/ cals

Deadlifts (heavy) 2-2-2-2-2 (90% 1RM)

Run 800 meters (4 laps)

5 RFT

10 Dealifts (185/135)

10 over the bar burpees

Tuesday May 3rd (0700)

May 3, 2016

Warm up, then…..Bench- 10 min- 5@8 5@9 drop 10% and perform max reps for 1 set
Deadlift- 10 min- 3@9 with 3 drop sets (5%)
WOD-
100 burpees for time
Starting at 0:00 Emom 5 deadlift 185/125

Monday, 2 May 2016 (1200)

May 2, 2016

W/U

2 laps/cals

3rds

5 push ups

10 ab mar sit ups

15 squats
20 min AMRAP

10 strict knees to elbows

20 one legged squats (alternating legs)

5 HSPU’s

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