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31
MAY
2017

Wednesday May 31, 2017

Block 1  a) cleans 4 x every 90sec 2 Power cleans 4 x every 90sec 2 Hang Squat cleans 4 x every 90sec 2 Full cleans b) Teams of 2 4min AMRAP 30 Wall Balls 20/14lbs 20 Toes to bar 30 Burpee Box Jump Over 20 S2O 135/95lbs Rest 1 min 5min AMRAP 30 Wall Balls 20/14lbs 20 Toes to bar...
30
MAY
2017

Tuesday May 30, 2017

Block 1 a) Every 90 sec x 7 sets 5 Push press b) 4 Rounds 400m Run 20 S2O 95/65lbs Block 3 Gymnastics a) GYMNASTICS STRENGTH option 1 EMOM 15mins 2 strict muscle ups + 2 kipping muscle ups + 2 strcit dips 30-40 sec Lsit on parlettes 2 strcit defecit HSPU b) EMOM 15 mins 4-6...
29
MAY
2017

Monday May 29, 2017

Block 1  a) E2MOM 10 mins 8 Front squats then 1 set max rep back squats at first front squat weight b) 3 Rounds, For Total Reps in 17 minutes. 1 minute Wall Balls (20/14 lbs) 1 minute Sumo Deadlift High-Pulls (75/55 lbs) 1 minute Box Jumps (20 in) 1 minute Push ups 1 minute Row....
27
MAY
2017

Saturday May 27, 2017

Block 1  a) 5x 1 push press + 1 Push Jerk b) For time, as MMM then FFF trios: 125 chest-to-bar pull-ups w/ teammate in hang 100 toes-to-bars w/ teammate in hang 100 dumbbell overhead squats Men use an 80-lb. dumbbell Women use a 55-lb. dumbbell Block 2 Weightlifting a) Build to a...
26
MAY
2017

Friday May 26, 2017

Block 1  a) Sumo Deadlift 5×5 b) “Diane” 21-15-9 Deadlifts 225/155lbs HSPU Block 5 Strongman/Bodybuilding a) “2 Sets Bicep and Triceps Openers 5/5/5 b) 3 Sets 8 reps Landmine Row 8 reps Standing single Arm DB Press Rest as needed c) 3 Sets 100′ Plate...
24
MAY
2017

Wednesday May 24, 2017

Block 1  a) Every 90sec x5 sets 3 Behind Strict Press Every 90 sec x 5 sets 2 Behind Push Press b) Teams Regioals’ish WOD 2 Person Team Accumualte 500-m run 40 strict handstand push-ups 40 dumbbell snatches Group Planks Block 2 Weightlifting a) Build to a 1RM Behind the...
23
MAY
2017

Tuesday May 23, 2017

Block 1 a) Every 90sec 4 sets 2 touch and go power snatch Every 90 sec 4 sets 2 touch and go power snatch Every 90 sec 4 sets 1 Power snatch b) For time: teams of 2 20-cal. Assault AirBike (each) 50 synchro wall-ball shots 20 synchro bar muscle-ups 20-cal. row Block 2...
22
MAY
2017

Monday May 22, 2017

Block 1  a) Back Rack Lunges Every 2:30 fo 5 sets 12 alternating reps b) 5 Rounds for time 10 Front Squats 135/95lbs 10 Burpees 20 Pushups Block 2 Weightlifting  a) Every 2mins for 5 sets 1 Power clean + 2 Hang power clean start at 75% Block 3 Gymnastics a) Strict Diane 21-15-9...
20
MAY
2017

Saturday May 20, 2017

Block 1 a) 5x 2 push press + 1 Push Jerk b) 2017 Regional Event 5 21-15-9 reps for time of: Muscle-ups Single-arm overhead squats Men use an 80-lb. dumbbell Women use a 55-lb. dumbbell Time cap: 11 minutes Block 2 Weightlifting a) Every 2 mins for 5 sets 1 snatch grip push press...
19
MAY
2017

Friday May 19, 2017

Block 1  a) Sumo Deadlift 5×5 b) For time: Teams of 220-cal. Assault AirBike or Row (each) 50 synchro wall-ball shots 20 synchro bar muscle-ups 20-cal. Assault AirBike or Row (each) 1 Person has to fininsh the row or Assult bike before then next person can start Block 2...