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Thursday, May 26 (1200)

May 26, 2016

“Helen”
Three rounds for time:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

26 May 0700

May 26, 2016

Warm up then….
Push Press- 1@9 , drop 10% and perform 2 sets for near max reps

Front squat- 5×5 @ 75%
WOD

33-21-9

  • Wallball
  • Pullup
  • Burpee
  • Lap

Cash out: tire flips. 20 each 

Wednesday, 25 May 2016 (1100)

May 25, 2016

**NOTE THE 1100 START**

Warm up: 200M run/walking stretches/400M cal circuit/”Roxanne”

WOD: For Time

30 HSPU
50 Abmat Situps
150 Wall balls (20/14)

 

 

Wednesday May 25th (0645)

May 25, 2016

Long hero WOD for the AM crew, in honor of this weekend and Memorial Day!

Note the 0645 start time..!!!! 

Quick warmup, then….

“Murph”

For Time:

1 mile Run

  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats

1 mile Run

 

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Tuesday, 24 May 2016 (1200)

May 24, 2016

Mixing in some heavy with an AMRAP with a chipper…fun for everyone!!

WOD: AMRAP 24
1 tire flip
2 squat cleans (80% 1RM)
3 weighted pullups
4 KB Snatch (32/24kg)(each arm)

Monday, 23 May 2016 (1200)

May 23, 2016

Meeting in the garage – run quick to avoid the rain!!!

WOD 1: 4 sets of –
6-12 ring/box dips

WOD 2: 6 x AMRAP 3:
1 Min Push Press (#95/65)
1 Min Burpee
1 Min Back rack lunge steps (#95/65)

Rest 2 minutes between each cycle.
For each cycle restart the AMRAP

Monday 23 May 2016 (0730)

May 23, 2016

WOD:
Tabata – YOUR way!

Pick your own 5 exercises for a total of 20 minutes (4 min for each tabata cycle).
Some good options:

KBS
wall Ball
sit ups
pull ups
dips
double unders
burpees
box jumps
squats
push press

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