052215 Strength and Conditioning

Max out Friday

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For time:

10 shoulder to overhead (65/95)

15 box jumps

400 meter run

15 box jumps

10 shoulder to overhead (65/95)

052115 Strength and Conditioning

Muscle up practice, 8:00 technique work

Clean and jerk, 5x1, 2:00 rest between sets

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4 rounds for time:

8 deadlifts (135/185)

10 HR push ups 

100m run

052015 Strength and Conditioning

A. 1 power snatch + 1 hang power snatch, 5x1, 2:00 rest

B1. Front rack reverse lunges, 3x10, :60 rest

B2. DB 1-arm row, 3x4-6/arm, :60 rest

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AMRAP in 6:00

15 wall balls

10 burpees

05something15 S&C

Hey guys if I ever forget to post the power wod to  

Front squat, 5x2, 2:00 rest

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For 12:00

1st min- 5-7 ring dips 

2nd min- 10 box jumps 

3rd min- 35 double unders

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:60 row for max calories

051815 Strength and Conditioning

Had a great weekend at our power meet. If you missed it, get to training. We are having another meet the end of July.

 A. Bench press, 4-4-3-2, 2:00 rest

B1. KB windmills, 3x4/side, :60 rest

B2. Handstand hold, 3x:15 seconds, :60 rest

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AMRAP in 7:00

8 pull ups

12 KB swings

200m run