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Saturday
25
May 2019

WOD

20 min AMRAP 10 Single Arm KB Thrusters, 24/16 kg 12 Alt KB Snatches, 24/16 kg 40m Stair Climbs

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Rest Day
Friday
24
May 2019

WOD

10 RFT 10 Push-ups 20 AbMat Sit-ups 21-15-9 DB Front Squat, 20/15 kg DB Devil Press, 20/15 kg

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Thursday
23
May 2019

WOD

15 min Alt EMOM 6 HSPU 6 C2B 12 Alt Pistols 5 RFT 15 Kettlebell Swings, 24/16 kg 15 Ball Slams, 20/15 kg 30 Double Under

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Wednesday
22
May 2019

WOD

1 Rep Max Deadlift 13 min AMRAP 10 T2B 10 Box Jumps, 24/20 in 10 Clusters, 50/35 kg

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Tuesday
21
May 2019

WOD

10 min EMOM 10 Pull-ups 10 Air Squats 5 RFT 6 Power Snatches, 50/35 kg 3 Overhead Squats, 50/35 kg 12 Wall Balls, 9/6 kg

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Monday
20
May 2019

WOD

Dado for Time 100 Deadlifts, 50/35 kg 80 Hang Power Cleans, 40/30 kg 60 KBS, 24/16 kg 40 Pull-ups 20 Alt KB Snatches, 24/16 kg

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Saturday
18
May 2019

WOD

Classes Canceled due to Soccer game

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Rest Day
Friday
17
May 2019

WOD

For time: 30 Ball Slams, 20/15 kg -- then -- 3 rounds of: 6 Hang Power Snatches, 50/35 kg 6 Back Squats, 50/35 kg 12 Lateral Burpee Over Bars -- then -- 30 Ball Slams, 20/15 kg 5 rounds 4 Alt KB Turkish Get-ups, 24/16 kg

COMP SQUAD

Thursday
16
May 2019

WOD

12 min Alt EMOM 5 C2B 5 Squat Cleans, 60/40kg 4 rounds for max reps max rep Deadlifts, 100/90 kg max rep AbMat Sit-ups Rest 2 mins

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Wednesday
15
May 2019

WOD

Dumbbell DT 5 RFT 12 DB Deadlifts, 20/15kg 9 DB Hang Power Cleans, 20/15kg 6 DB Push Jerks, 20/15kg 21-15-9 KB Russian Twist, 24/16 kg KB Goblet Squat, 24/16 kg Burpee Over Kettlebell

COMP SQUAD

Tuesday
14
May 2019

WOD

Front Squat 3-3-3-3-3 5 RFT 10 Ring Rows 5 HSPU 15 KBS , 24/16 kg

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Monday
13
May 2019

WOD

12 min Alt EMOM 12 Overhead Squats, 40/30 kg 12 Ab Wheel Roll Outs 12 min AMRAP 12 Wall Balls, 9/6 kg 10 Snatch Grip Deadlifts, 90/60 kg 10 T2B

COMP SQUAD

Saturday
11
May 2019

WOD

Running Fran For time: 21 Thrusters, 40/30 kg 21 Pull-ups Run, 400 m 15 Thrusters, 40/30 kg 15 Pull-ups Run, 400 m 9 Thrusters, 40/30 kg 9 Pull-ups Run, 400 m

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Rest Day
Friday
10
May 2019

WOD

12 min Alt EMOM 3 Rope Climbs 12 Kettlebell Goblet Squats, 24/16 kg 12 Ball Slams, 20/15 kg 5 rounds for quality 4 Strict Press, 50/35 kg 4 Push Press, 50/35 kg 4 Push Jerks, 50/35 kg

COMP SQUAD

Thursday
9
May 2019

WOD

For time: 5 Strict Pull-ups 10 Dumbbell Push Press, 20/15 kg 15 AbMat Sit-ups 5 Strict Pull-ups 10 Alternating Dumbbell Snatches, 20/15 kg 15 AbMat Sit-ups 5 Strict Pull-ups 10 Dumbbell Bent Over Rows, 20/15 kg 15 AbMat Sit-ups 5 Strict Pull-ups 10 Dumbbell Burpee Deadlifts, 20/15 kg 15 AbMat Sit-ups 5 Strict Pull-ups 10 Dumbbell Thrusters, 20/15 kg 15 AbMat Sit-ups 5 Strict Pull-ups 10 Dumbbell men Maker, 20/15 kg 15 AbMat Sit-ups

COMP SQUAD

Wednesday
8
May 2019

WOD

Back Squat 7-7-7-7-7-7 For time: 25 T2B -- then -- 4 rounds of: 10 Power Cleans, 50/35 kg 10 Push Jerks, 50/35 kg 10 Lateral Burpee Over Bars -- then -- 25 T2B

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Tuesday
7
May 2019

WOD

5 rounds for quality 5 Power Snatches, 40/30 kg 3 Overhead Squats, 40/30 kg 3 Strict Pull-ups 3 Kipping Pull-ups 3 Chest-to-bar Pull-ups 12 min AMRAP 12 Wall Balls, 9/6 kg 12 Box Jumps, 24/20 in 6 Handstand Push-ups

COMP SQUAD

Monday
6
May 2019

WOD

12 min Alt EMOM 10 Front Squats, 40/30 kg 10 Push Press, 40/30 kg 21-15-9 Deadlift, 90/70 kg AbMat Sit-up Push-up

COMP SQUAD