WOD 5-22-15

Deck of Death

Hearts-Banana Splits
Diamonds-KB swings
Spades-Hand release PU
Clubs- Rebel rows
Joker-Sprints

WOD 5-21-15





Skill/Strength
Squat progression
(must display ability to complete each progression before moving on)
10 Air Squats
10 Front Squats
10 OH squats
*Oncce you reach the exercise you can master you have 5 X 10





AMRAP
20 Dips
10 Negative pull-ups
20 Floor Wipers
1 Plate Push









WOD 5-20-15





Interval WOD


12X
1 min
8 Deadlifts


30sec
(unbroken)
Wall balls
Toes to beam




Nutrition and weigh ins! Bring Food Journals!!

WOD 5-19-15

Strength
Bench press
5X
Light/Medium/Heavy
5---5---5




Conditioning
10X
5 Bar facing Burpees
5 Ground to OH

WOD 5-18-15



For time:
25 Pull ups
25 Squat cleans
25 pushups
50 OH plate lunges
300 singles
50 OH plate lunges
25 Pushups
25 Squat cleans
25 Pull ups