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Friday, 29 May 2015 (0730)

May 29, 2015

W/U:

Lap/Mobility

3 Rds

10 push-ups

15 second handstand

12 sqts

WOD:

Complete as many rounds as possible in 15 minutes of:

10 body-weight bench presses

20 toes-to-bars

30 hip extensions

Thursday, 28 May 2015 (1200)

May 28, 2015

Warmup: Laps/Cals/Stretches

WOD: Lets keep this benchmark theme going…..Here’s one that I like with a little addition.

Annie+

50-40-30-20-10

Situps

Double unders

Russian Twists (20/14)

200M run between each set

Thursday, 28 May 2015 (0730)

May 28, 2015

W/U:

Lap/Mobility

3 Rds

8 pull-ups

8 Burpees

12 lunges

WOD:

Jackie

1000 m row

45 pound thrusters 50

And 30 pull-ups

Wednesday, 27 May 2015 (1100)

May 27, 2015

**Note the early start time.**I can’t make 1200 today.

Warmup: Laps/Cals/Stretches

WOD: 500m Row

10 minute Death by Thruster (95/65)

10 minute Death by MedBall Clean (20/14)

10 minute Death by Burpees

500M Row

Wednesday May 27th (0700)

May 27, 2015

warm up

Laps/cals/stretch/Thruster Review
WOD

“Jackie”

For time:
1,000-meter row

45-lb. thrusters, 50 reps

30 pull-ups

Tuesday, 26 May 2015 (1200)

May 26, 2015

Welcome back from the Long weekend. No instructor today, but here’s a WOD for you to complete. See you tomorrow.

Warmup: Laps/Cals/Stretches

3 rounds of 10: Pullups/Pushups/Airsquats

SWOD: 5×5 Deadlifts

WOD: 4 RFT

25 Box Jumps (24/20)

15 Deadlifts (155/115)

25 Overhead Lunges (45/25)

Tuesday, 26 May 2015 (0730)

May 26, 2015

W/U:

Lap/Cals/Stretch

3 Rds

10 push-ups

10 Medball cleans

14 lunges

WOD 1:

Cleans

5-4-3-3-2-2-1

WOD 2:

Tomorrow?

Nate

Complete as many rounds as possible in 20 minutes of:

6 pull-ups

6 dips

4 handstand push-ups

8 2-pood kettlebell swings

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