WOD

May 29

Skill work on Close grip and Reg Bench, Proper Pushup, and DL setup + 3 rds 10 DL (255/165) 20/15 Hand Release Pushups 30 Hollow rocks 40 Abmat situps   1Team Training A. C+J 2+1 for 3 sets @ 65-75%, 1 + 1 @ 70-80% for 3 sets B. Box FS up to a moderate triple C....

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May 28

Skill work on Power and Squat Snatch for 15-20 mins + 18 min amrap *Partner Wod alternating rds 100m run No Pushup Burpee Box jumps (24/20) x 8 reps 200/150m row

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May 27

Skill work on KB Swings, Wall Balls, Pullups for 15 mins + 15 min amrap 15 Russian KB Swings (70/53) 12 Wall Balls (20/14) 9 Pullups   1Team Training A. Behind the neck Snatch Grip Push Press 3 x 3 reps *Hold each rep OH for 3 secs B. Clean Grip RDL to below knee 3 x...

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May 25

MURPH 1 Mile Run 100 pull ups 200 push ups 300 air squats  1Mile Run   Partner or individual, your call. 

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May 24

Partner JACK: 20 Minute AMRAP 10 push press (115/78)  10 KB Swings (53/35) 10 box jumps (24/20)  Alternate Rounds  If you worked out Saturday, instead od box jumps, so 10 goblet lunge steps with...

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May 23

A. DL up to a heavy single in teams of 3 in 12 mins + 15 min amrap *Teams of 3 Partner A- 300/250m row Partner B- amrap 5 DL (205/125), 5 Up n over Box jumps (24/20) Partner C- amrap 5 FS (95/68), 5 Hang Power Cleans   1Team Training 2k Time trial rest 15 mins Run 1...

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Programming isn’t anything

It’s everything.