May 2017

(Competition / Gymnastics Focus)Warm-up: 5 min running clock (500m row or 400m row & open stretch for remaining time) WOD 11 Rounds of:7 Toes to Bar9 HSPU (Mod 1: Up to 3 pads / Mod 2: Pike Pushups / Mod 3: Floor L-Sit DB shoulder press)11 Hang Power Cleans (75/55) Time permitting: Post WOD Band […]

(Practice / Glycolytic)Warm-up: 5 min running clock (500m row or 400m row & open stretch for remaining time) SOD Ring Dips 10/8/6/4/2^ AND Deadlift 4 x 4 80-85% (20 min)*Find a challenging weight and hold for all 4 sets of Deadlifts WOD AMRAP for 16 min:2 Inside running loops of turf/rubber20 Wall Balls (20/14) (10/10)20