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May 26th, 2016

Category: WOD
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FRIDAY. 05/27/2016

A. (Not For Time, But Don’t Sandbag)
800m Run
30 KB Swings (53/35)
400m Run
20 KB Swings
200m Run
10 KB Swings

B. Mobility

Virtue Barbell.

Rest Day.

May 25th, 2016

Category: WOD
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THURSDAY. 05/26/2016

A. Backsquat
5 X 3 @ 80%

B. AMRAP 10.

10 Power Snatches (75/55)
8 Toes 2 Bar

Virtue Barbell.
Power Snatch (50/3)2 60/3 70/2 (75/2)5
Clean + Hang Clean BK (Below Knee) + Jerk (50/1+1+1*2)2 60/1+1+1*2 70/1+1+1*2 75/1+1+1*2 (80/1+1+1*2)5
Snatch XTN 80/3 90/3 100/3 (110/3)3 (100/3)3
Snatch RDL (100/3)5
SuperSet.
Handstand Hold 3 X 1:00
GHD Superman 3 X 1:00
Leg Raises 3 X 15

May 24th, 2016

Category: WOD
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WEDNESDAY. 05/25/2016

For Time:
500m Row
50 Double Unders
400m Row
40 Double Unders
300m Row
30 Double Unders
200m row
20 Double Unders
100m Row
10 Double Unders

B. 3 Rounds (Not For Time)
15 GHD-SU
30 Sec. Hand Stand Hold

Virtue Barbell
Snatch Push Press + Snatch Balance (50/3+3)2 60/3+3 70/3+3 75/3+3 (80/2+2)5
Front Squat 75/3 80/3 85/3 (90/1)2
1/4 Front Squat 100/3 110/3 115/2 (120/1)3 (110/2)3
SuperSet.
Pull Up 3 X 8
Back XTN 3 X 15
Weighted Plank 3 X 1:00

May 23rd, 2016

Category: WOD
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TUESDAY. 05/24/2016

A. 3 Rep Max Front Squat.

B. 5 Rounds.

AMRAP 3.
7 Deadlifts (95/65)
5 Bar Facing Burpees
3 Chest to Bar Pull Ups
*1 Min Rest Between Rounds*- Pick up where you left off on each Round.
(Score is TOTAL Rounds Comlpeted)

Virtue Barbell.

OHS (50/3)2 60/3 70/3 75/3 (80/2)5
Back Squat 75/3 80/3 85/3 (90/1)2 (85/5)3
Push Press 2RM , 3 X 1 @ 100% , 3 X 3 @ 80%
SUPERSET.
Lat Raise 3 X 8
Back XTN 3 X 15
Weighted Plank 3 X 1 1:00