Wednesday, May 13th, 2015
WOD “Filthy Fifty”For time:50 box jumps (24/20)50 jumping pull-ups50 kettle bell swings (35/20)50 walking-lunge steps50 knees-to-elbows50 push presses (45/35) 50 back extensions50 wall-ball shots (20/14)50 burpees50 double-unders Cool down: foam roller (everything)
Tuesday, May 12th, 2015
Coach’s warm up: crossover symmetry WOD: Front squat 10-10-10-10-10 reps (increase weight each set)Between each set complete 15 toe to bar1 min plank hold Cool down: Stretch
Monday, May 11th, 2015
Endurance: Alt OTM for 12 min 150 row10 rower jump over WOD:5 rounds for time of:12 hang power clean and jerks (115/75) 9 thrusters (115/75) 6 power snatches(115/75) Cool Down:50 leg ext (on ghd face down hold foot holds and lift legs to ext)
Saturday, May 9th, 2015
plyo: Every 30 sec for 5 min5 squat vertical jumps WOD:Deadlift 10-10-10-10-10 reps