Workouts Week of May 13th

Ever wonder what workouts we do?? Time to find out!

Monday May 13th:

10 Rounds for Time: (21:11)

3 Ring Muscle ups (all unbroken)

3 Back Squats @ 95

3 Bench @ 95

3 Box Jumps @ 30″

Tuesday May 14th:

For Time: (33:12)

100 Double Unders

10 Bar Muscle up

80 Sit ups

8 Full Snatch @ 85

60 Double Unders

6 Bar Muscle ups

40 Sit ups

4 Full Snatch @ 85

20 Double Unders

2 Bar Muscle ups

40 Sit ups

4 Full Snatch @ 85

60 Double Unders

6 Bar Muscle ups

80 Sit ups

8 Full Snatch @ 85

100 Double Unders

10 Bar Muscle ups

Wednesday May 15th:

You Go I Go with Jim for his birthday

6 Rounds:

1 Clean and Jerk @ 115

6 Box Jump Overs @ 20″

12 Pull ups (all unbroken)

1 Clean and Jerk @ 115

Then:

6 Rounds:

1 Power Clean @ 125

6 Strict Handstand Push ups (2 Rounds w/ Zero Deficit, 2 Rounds w/ 10lb plate Deficit, 2 Rounds w/ 15lb Deficit, All unbroken)

6 Burpee Over Bar

1 Power Clean @ 125

Thursday May 16th:

10 Rounds for Time: (21:11)

3 Power Cleans @ 95

1 Legless Rope Climb to 12FT

2 Rope Climb to 14FT

10 Kipping Handstand Push ups

Friday May 17th:

20 Rounds for Time: (23:40)

5 Butterfly Pull ups

10 Air Squats

5 Push ups

10 Lunges

*All Wearing 10lb Vest*

Saturday May 18th:

Rest

Sunday May 19th:

Rest

WOD Friday May 17th

STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th!

Warm up: 10 Glute Ham Raise, 10 Hip Bridges, 10 Good Mornings, 10 Push ups

1 . Every 2 minutes for 8 Sets Each(16 minutes):

1st set of 2 minutes: 3 Deadlifts

2nd set of 2 minutes: 1 Turkish Get up Per Arm

2 . For Time:

20 Hang Power Cleans

20 Push Press

*Every Time you put the bar down do 100 Meter Weighted Run @ 45/ 25

20 Toes to bar

20 Pull ups

*Every Time you come off the bar down do 100 Meter Weighted Run @ 45/ 25

HERO WOD Saturday May 11th

SEE YOU GUYS AT 9:30 A.M.!!

“Culbreth”

For time:

1 Double under

1 Thruster @ 65lbs/45lbs

2 Double unders

2 Thrusters @ 65lbs/45lbs

Continue adding 1 double under and 1 thruster every round until you reach 20 of each movement.

*At the end of round 5 do 5 burpees.

*At the end of round 10 do 10 burpees.

*At the end of round 15 do 15 burpees.

*At the end of round 20 do 20 burpees.