Month: May 2015

Saturday- May 30

WOD: Nicole Complete as many rounds in 20 minutes as you can of: Run, 400 m Pull-up Max Set Strength Accessory: Press 5×2, Every 3 Minutes

Friday- May 29

WOD: Row: 1000 Box Jump: 50 (#24/#20) Swing: 40 (32kg/24kg) Goblet Squat (32kg/24kg) Push Press 10r/10l) OHS 5r/5l For time *All with a KB Strength Accessory: Back Squat 5×12, Every 3 Minutes

Wednesday- May 27

WOD: Sled Sprint: 100M (#55/#35) Then Dip (Bar) Push Up Pull Up 15, 12, 9, 6, 3 for time Strength Accessory: Sumo Deadlift 5×3, Every 3 Minutes

Tuesday- May 26

WOD: Prison Rules :15 x 16 Intervals – Rest 1:00 #95/#65 – 3 Rep Goal PSN Rest 1:00 PCL&J Rest 1:00 TH Strength Accessory: Bench Press 5×10, Every 3 Minutes

Sunday- May 24

WOD: Run: 200 Ball Slam: 15 Run: 200 Thruster: 15 (DB #35/#25) AMRAP: 15 Minutes Strength Accessory: Deadlift 5×5, Every 3 Minutes

Saturday- May 23

WOD: Helen 3 rounds for time of: Run, 400 m 21 Kettlebell Swings, 1.5/1 pood 12 Pull-ups Strength Accessory: Back Squat 5×2, Every 3 Minutes

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