Monthly Archives: May 2017

6-1

-buy in(2 rounds)

10-burpees

3-around the world lunges( L)

3-around the world lunges (R)
W.O.D.(2 rounds)

200m-run

15-Toe to bar

400m-run

30-hollow rocks

600m-run
-cash out 

100m-farmers carry

Roll/stretch


5-31

-Buy in(3 rounds)

20-halos (10L+10R)

20-around the worlds(10L+10R)

5-wall squats 
-skill/strength(10 min.)

Work up to a heavy clean&Jerk
-W.O.D.(kettlebell complex)

2-4-6-8-10-8-6-4-2

 Russian swing (53/35)

Single arm swing Left

Single arm swing Right

Thruster left

Thruster right
-cash out

200m-sled

Roll/stretch


5-30

-Buy in(3 rounds)

5-kang squats

10-pass through
-skill/strength(6 min. Emom)

1-power snatch + 2-overhead squats
-W.O.D.(10 min. AMRAP)

10-Toes to wall

10-slam balls 20/10

10-box jumps 24/20
-cash out

1 min.-bar hang 

Roll/stretch


5-29

Memorial Day we only have 2 classes

8:00 a.m. And 9:30 a.m.

“MURPH” as a team or individual 


5-26

-Buy in

5-1 bear complex
W.O.D.(“Grace”)

30-clean a (press/jerk) 135/95

For time

*OR*

(“Isabel”)

30-snatches (Power/squat/split any way)135/95

For time
-cash out

400m-farmers carry

Roll/stretch


Memorial Day  only 2 classes

8:00 a.m. And 9:30a.m.


5-25

-Buy in

5 min. Of crawling
-W.O.D.

(7 min.)

200 m-ski erg

Bike

Battle ropes

* rotate after every 200 m-ski erg*

(7 min.)

200m-row

Swings

Hollow holds or rocks

*rotate after every 200 m-row*

(7 min.)

Sled down an back (big door to big door and back)

Plank hold until it’s your turn to go again
-cash out

Roll/stretch