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Thursday Thursday May 10th WOD


Core: Tabata

Elbow Planks (4rds 2sec on/ 10 Sec off)

Side planks (2 each side)

Strength:

Hang Clean High Pull 4x2 (increase weight 5% from last week)

Squat Clean/Power Clean 5x (increase weight 5% from last week)

Conditioning: 10-1 ladder

10 T2B

10 Box Jumps 10 Hang Squat Clean Thrusters (95/65) (75/55) Men: 50/40# Dumbbells Women: 35/25# Dumbbells


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Friday June 11th WOD

Strength: 1 Deadlift 1 Hang Power Clean 2 Push Press Conditioning: 5 Rounds (15min Cap) 12 Pull Ups 8 Barbell Hang Power Clean + Lunge Right + Lunge Left (115/75)(95/65)(75/55)

June 10th WOD

Strength: Bench Press 7x3 @ 85% Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 12 Min AMRAP 200m RUN 20 Wall Balls (20/14) 12 Hang Power Snatch (115/75)(95/65)

Wednesday June 9th WOD

Skill: T2b technique Conditioning: Partner WOD (split reps evenly) Buy in: 100 T2b *Then, 6 rounds of 12 clean & jerks (155/105) (135/85) 12 burpee box jumps (24/20) 12 handstand pushups *Then, 6 roun