5.12.17 Daily WOD

  “Helen”   3 RFT: 400 m run 21 KB’s #53/35 12 Pullups

5.11.17 Daily WOD

3 Rounds not for time: 100 m farmers Carry#53/35   Conditioning: 5 RFT: 20 AMSU 30 DU’s(sc.90 singles)

5.10.17 Daily WOD

Strength Back Squat 5×3   Work Capacity 10 Front Squats #95/65 20 pullups 30 Jerks 20 pullups 10 Front Squats

5.9.17 Daily WOD

  Conditioning: 1000 m row (all out) 4:00 rest 1 mile run

5.8.17 Daily WOD

Strength Push Press  3×5   Work Capacity AMRAP 10: 10 HPC #95/65 10 Pushups

5.5.17 Daily WOD

  “Cindy” AMRAP 20: 5 pullups 10 pushups 15 air squats

5.4.17 Daily WOD

STRENGTH EMOM 8: (mod weight) 3 TnG squat cleans Work Capacity: 3 rft: 10 Hang Power Cleans #95/65 25 KBs #53/35 35 AMSU Accessory: 4×8 Good mornings

STRENGTH EMOM 8: (mod weight) 3 TnG squat cleans Work Capacity: 3 rft: 10 Hang Power Cleans #95/65 25 KBs #53/35 35 AMSU Accessory: 4×8 Good mornings

5.2.17 Daily WOD

Strength Strict Press 4×3 M.E. Set of push-ups between each set Work Capacity 5 RFT: 10 SDLHP #95/65 10 HSPU 40 DU’S (120 singles)  

5.1.17 Daily WOD

Skill M.E. TTB 4 x 50% Work Capacity 15 Burpee box jump overs 24/20″ 100 m run 12 BBJO 200 m run 9 BBJO 400 m run