WODs

Wednesday – May 17, 2017

2 Min Defense 1 Power Clean 135/95 3 Hang Squat Clean 135/95 2 Jerks 135/95 200 ft sprint REST 2 MIN and complete 5 rounds again Score is total time including 2 min rest
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Tuesday – May 16, 2017

Split Jerk 1-1-1-1-1
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Monday – May 15, 2017

2 RFT 1 Mile Run 100 Double Unders 50 Calorie Row
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Saturday – May 13, 2017

Coach’s Choice
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Friday – May 12, 2017

Kelly 5 RFT 400m Run 30 Box Jumps 24″/20″ 30 wall balls 20/14
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Thursday – May 11, 2017

For Time: 25 Deadlifts 185/135 400m Run 20 Deadlifts 225/155 400m Run 10 Deadlifts 275/185 400m Run 5 Deadlifts 315/225 400m Run
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Wednesday – May 10, 2017

Skillbuilder: Rope Climbs 7 RFT 1 Rope Climb 10 Dumbell Snatch 50/35 (alternate arms each rep) 20 Double unders *10 min timecap*
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Tuesday – May 9, 2017

Tabata Barbell Tabata deadlift 185/125 Tabata Hang power clean 135/95 Tabata Front squat 85/55 Tabata push press 65/45 20 seconds of work followed by 10 seconds of rest for 8 intervals. Score is total reps from all 32 intervals CF Mainsite WOD 2 Feb 17
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Monday – May 8, 2017

Overhead Squat 3-3-3-3-3
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