WOD

Memorial Day (Monday 5/27/13)

There will be one “ALL LEVELS” class at 9AM ONLY!

Strength–

Over head squat 5×5

WOD

6RFT

10 pull ups

10 over head squat 95/55

10 wall balls

10 knees to elbow

 

Cash out

500 meter Row

 

“Whatever doesn’t kill me… had better start running”

Strength–
4 round ab circuit with 30 second rest after each round
30 second plank
30 second ab mat sit ups
30 second leg lifts

WOD–
12 min AMRAP
3 clean and press 135/95
6 deadlifts 135/95
9 air squats

Cash Out  Mile run

“You may not realize it when it happens, but a kick in the teeth may be the best thing in the world for you.” – Walt Disney

Strength

Front Squat 10,10,5,3,1,1

WOD

Buy in 1000 meter row

4 RFT

20 KB swings 55/35

10 pull-ups

10 ball slams 30/20

15 Hand-release push ups

Cash Out

Wall sit

No hands, must be parallel, for time to failure

 

Strength

15 min to work up to 1RM snatch

 

WOD

5 RFT

200 meter run

15 hang cleans 95/65

20 box jumps 24/20

10 ab-mat sit ups

“DANS COMPLEX”

Strength: Sled Suicides with partner(s) and pull ups

One round of sled suicide followed by 10 pull ups.. Repeat 3 rounds

WOD:

Power clean 95/65

Front Squat 95/65

Push Press 95/65

Back Squat 95/65

Push Press 95/65

Strength:

Barbell Shrugs 5×10 Heavy

WOD:

4 Rounds for time

“Love My Wall Ball”

20 Wall Ball Shots

Down and back the turf twice with wall ball above head

10 Burpees with wall ball in hands

“Train to Death” Coach Dan

Strength:

5×5 Shoulder to Over Head

WOD:

10 Minute AMRAP

5 Push Jerk 135/95

10 Ball slams 30/20

15 Toes To Bar

“I know what you’re thinking. Did he fire Five shots, or six? Well, you better ask yourself one question. Do I feel lucky? Well, do ya? Punk?”