Monthly Archives: May 2015

6-1

Buy in(3 rounds)
10-kang squats
5-pull ups

skill/strength(5min. Emom)
3-strict presses

W.O.D.(21-15-9)
-push ups
-hang power cleans 95/65
-sit ups

cash out
1-min bar hang
-rotator exercises
-roll/stretch


5-29

Buy in
5-1 bear complex

skill/strength(10 min. E2mom)
5-weighted pull ups(will modify as needed)

W.O.D.
-Death by thruster (95/65)

cash out
100m-farmer or pinch carry
peck stretch
roll/stretch


5-28

Buy in (2 rounds)
10-kang squats
20-jumping jacks

W.O.D.(18 min. EMOM)
1st-5L+5R-single leg KB deadlift 
2nd-45sec.-flutter kicks
3rd-45sec.-jump rope

 cash out
1min couch stretch each leg
hammy stretch
roll/stretch


5-27

Buy in(2 rounds)
5-pull ups
10-jumping lunges

skill/strength(8 min. E2MOM)
5-Back squats

W.O.D.(10 min. AMRAP)
20-step ups 53/35
10-T2B
100m-run

cash out
20-hollow rocks
20-supermans
roll/stretch


5-26

Buy in(2 rounds)
5-wall squats
50-singles

skill/strength
6min. E2MOM
5-strict shoulder presses

W.O.D.(tabata)
-planks
-swings
-row
-superman hold

cash out
3-arm bar stretches each arm(5 count hold)
-hammy stretches
-roll/stretch


5/25

Reminder we will only have an 8:00 and 9:00 am class on Memorial Day Monday May 25.  The W.O.D. will be Murph. Daycare will not be available. 


5-22

Memorial Day the 25th of May  we only have 2 classes all day.
8:00 a.m. And 9:00a.m.
(Murph will be the W.O.D)