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5.26.2018

Team Diane:

3 min Max HSPUs
3 min Max DLs (225/155)
800m run
2 min max HSPUs
2 min Max DLs (225/155)
600m run
1 min Max HSPUs
1 min Max DLs (225/155)
400m run

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5.25.2018

Warm Up:

500m row or 400m run
3 rounds
Walking lunges down floor
Broad jumps back to starting position
5 empty bar front squat
5 empty bar push press
Then
Clean and jerk barbell warm-up

Strength:

12min EMOM
Clean + Front Squat + Jerk @60% 1RM

WOD:

Karen:
150 Wallballs for time

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5.24.2018

Strength:

Toes to bar test
TEST A: 5 min t2b AMRAP (record your score, by your own means…we will re-test this.)
TEST B: Aim to get 10+ t2b unbroken
TEST C: Aim to string together multiple T2B
TEST D: Aim to Get multiple kipping hanging knee raises

WOD:

For Time:
200m run
50 Burpee Box Jump Overs (24/20?)
200m run
50 DLs (225/165#)
200m run
50 WBs (20/14)
200m run
50 T2B
200m run
50 Alt DB Snatch (55/35#)
Partners run together. Reps split 50/50

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5.23.2018

Warm Up:

400m run or 500m row

-Then-

3 rounds of:
10 - R leg RDL with light kettlebell
10 - L leg RDL with light kettlebell
10 - Alternating side lunges
 * 50 Glute bridge buy out 

Strength:

3RM Deadlift

WOD:

For time:

21-15-9-6-3
Overhead squat #115/75
HSPU/ Heavy Z Press 

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5.22.2018

Warm Up:

500m ROW

-then-

10 single arm strict press R arm
10 single arm bent over row R arm
15 PVC pass through
10 single arm strict press L arm
10 single arm bent over row L arm
20 PVC good mornings
Rest 30s (then start back at the beginning for one more round

Strength:

12min EMOM:
Hang Power Snatch + Squat Snatch

WOD:

5000m row for time

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5.21.2018

Warm Up:

500m row or 400m run
-Then-
3RDNS
10 alternating step-ups
10 box jumps
10 empty barbell back squats
5 broad jumps
10PVC Pass through

Strength:

Work up to 80% of 1RM Back Squat
Then 3 x 3 BS
drop weight to 80% front squat then
3 x 3 FS

WOD:

7 Rounds for Time: 

7 front squats (155/105)
7 C2B Pullups

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5.19.2018

Yvonne:

For Time (with a Partner)
76 Air Squats
76 Dumbbell Push Presses (50/30 lb)
76 AbMat Sit-Ups
76 Wall Ball Shots (20/14 lb)
76 Burpees
76 Medball Twists (20/14 lb)
76 Push-Ups
76 Kettlebell Swings (53/35 lb)
76 Dumbbell Thrusters (50/30 lb)
400 meter Run with Partner

Partition into any size sets, but split the work evenly between partners.

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