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Friday 05.25.2018

Fri-yay! Rest or make up a WOD you missed this week.

Thursday 05.24.2018

Rainer's farewell WOD:

9-15-21

Power Cleans 135/95

Wall Balls 20/14

Pull-ups

Wednesday 05.23.2018

A) Accumulate 2 min. Ring Support

B) Tabata Superman Hold

C) 3 Rounds of Planks:
30 sec. front plank
30 sec. left side plank
30 sec. right side plank

*elbow planks

D) 5x10 Strict Ring Dips

E) Max Double Unders in 2 Minutes

 

Tuesday 05.22.2018

8 min. AMRAP
12 Walking lunges w/ dumbells** (50/35)
12 Shoulder to Overhead (50/35)
*rest 5 min*
8 min. AMRAP
12 Deadlifts (185/125)
12 Abmat sit ups
** total, not per leg

Monday 05.21.2018

10 Rounds for time of: 
10 Burpees 
3 Ring Muscle-ups 

Friday 05.18.2018

REST or make up a WOD you missed this week.

Thursday 05.17.2018

FRAN

21-15-9
Thrusters (95/65)
Pull-ups

Wednesday 05.16.2018

Announcement: No 6am class today, sorry guys!
Muscle Up Accessory Work:
Accumulate 1 min. in support on rings (top of ring dip)
Reverse Tabata Hollow Hold
Reverse Tabata Hollow Rock
Strength:
Bench 5x3 (increase weight each set)
Pendaly Row 5x3 (increase weight each set)

Tuesday 05.15.2018

20 min. AMRAP
50 Wall balls (20/14)
50 Abmat sit ups
50 Deadlifts (225/155)
50 Double Unders
50 Russian Kettle bell swings (70/53)

Monday 05.14.2018

5 Rounds for time of:
15 Hang Power Snatch, 75/55
10 Ring Dips
Courtesy of CrossFit Linchpin