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Friday May 18th WOD


Barbell Warmup

5 Good Mornings 5 Back Squats 5 Press 5 Front Squats 5 Clean Shurgs 5 Clean High Pulls Strength: 1. Clean Pull 4x2 (dip and shrug) 2. Full clean or Hang power/squat clean 4x2 @ 80% of 1RM Conditioning: 12min Amrap: 8 Push Ups 10 Hang Squat cleans (135/95) (115/75) 12 Box Jump Overs


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Saturday May 18th Wod

For Time: Paether Wod. Split reps evenly 400m Run together 50 Shoulder Presses/HSPU/Kneel & Press 50 Push Presses. ( 115/75)(95/65) 50 Push Jerks 400m Run together 50 Back Squats 50 Front Squats 50 Pu

Friday May 17th WOD

STRENGTH: FIND A HEAVY SQUAT CLEAN CONDITIONING: 18 MIN AMRAP: 8 SQUAT CLEANS (115/75)(95/65) 200 M RUN 10 KETTTLE BELL SWINGS (70/55)(55/35)

Thursday May 16th WOD

Strength: Bench Press 5x5 (Increase weight each working set) Super Set: Bicep Curls: 3x12 Tricep Ext 3x12 Conditioning: 2 sets: Each Set is a 5 Min AMRAP (As Many Rounds and Reps As Possible in 5 Minu

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