Category Archives: Members
Thursday 04.28.16
STRENGTH:
Bench Press
5 – 5 – 5 – 5 – 5
WOD:
8 min AMRAP:
30 second L-sit
2 Rope Climbs
Scaled: 10 PLU & 5 T2B
- 2 min rest
8 min AMRAP:
8 Hang Power Cleans (165/115)
8 Front Rack Walking Lunges (165/115)
- 2 min rest
8 min AMRAP:
40 DU (120 sing)
12 HSPU
Wednesday 04.27.16
WOD:
For Time :
21 – 18 – 15 – 9 – 6 – 3
Power Snatch (75/55)
200 m Run
Strength/Accessory
12 min EMOM:
Even min: 8 Strict Press
Odd min: 8 – 10 Romanian
Deadlifts
Tuesday 04.26.16
Warm – up:
2 Rounds
10 PU
20 Air Squats
30 DU
WOD:
Run 1 mile
21 SDLHP
21 Front Squats
Run 800 m
15 SDLHP
15 Front Squats
Run 400 m
9 SDLHP
9 Front Squats
Rx = (115/75)
Monday 04.25.16
Partner Monday !!!
Warm – up:
Take 5 – 10 min warming up w/ the dead lift bar 
and w/ the T2B movement. Your grip will be tested.
WOD:
P1: 30 Cal Row
P2: DL Hold @ 205/135 # switch
P1: 30 Push Press @ 115/75 #
P2: Hand stand Hold Switch
P1: 30 T2B
P2: Pull – up Bar Hang Switch
