Friday 5/23

IMG_4740Band Sprints:  4 x 50m
*Partner required:  band is slung around sprinter’s waist while partner stands behind sprinter holding the band to provide resistance to the sprinter.  Sprinters will start from one side of the room, sprint to opposite side (25m), pause, then sprint back (25m).  Partners holding band should not make this impossible for the sprinter.  Allow sprinter to move across the floor at a consistent smooth speed, but make them dig in and drive to gain ground.

Partner WOD
17min AMRAP:
1 Clean & Jerk – 135/95
2 Burpees
2 Clean & Jerks
4 Burpees
3 Clean & Jerks
6 Burpees
4…(etc)
8…

Partners will alternate doing the clean & jerks and burpees in a ladder.  Partner does 1 c&J and 2 burpees, then rests while Partner B does 1 and 2 .  Partner A then does 2 reps of c&j and 4 burpees and rests while Partner B does 2 and 4.  Then 3 + 6 reps, 4 + 8 reps, etc until the 17min time cap is reached.  Winners are the ones who are the furthest up the ladder when time ends.

Thursday 5/22

In memory of Chris Kyle and Chad Littlefield

“The Devil of Ramadi”
In 30mins, do:
160 Thrusters – 45/25
(then AMRAP)
9 Pullups
12 Pushups (CF)
15 Deadlifts – 185/135
200m Run

*If you have a vest (preferably 20lbs), wear it.

 

 

(Memorial Day – 9am WOD only)

Wednesday 5/21

BTH402 Hang Cleans + 1 Jerk
1 – 1 – 1 – 1 – 1 – 1 – 1

 

Back Squat
8 – 6 – 4 – 2

 

8 Rope Climbs

Tuesday 5/20

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12mins EMOM:
5 Power Snatches – 115/75
12 Ab-mat Situps

12min AMRAP:
4 HSPUs
8 Burpees
16 Wall Balls