May 19, 2016

Warm up: jog and/or row

Then..
Cinder block carry
Log carry
Sleds
Tire flips

WOD
For time: 20’s of
Thrusters (95/65)
SDLHP
muscle jerk
OVHS
front squat
*EMOM execute 4 burpees starting at 0:00

May 13, 2016

“Tommy Mac”

12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#
12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#

May 12, 2016

General warm up:
Bike 4min.
Squat jumps
Push ups
Ring rows

Skill: shoulder stabilization

Strength work:
Shoulder press 6×6
Push press 2x2x2
Jerk 1x1x1x1

WOD
3 rounds
400m run
15 pull ups
15 kb Russian swings 2/1.5
5 HSPU