Tuesday, April 21, 2015

Tuesday's WOD

A) Skills Review/Warm-up
B) 50-40-30-20-10
Double Unders
*5 Hang Squat Snatches (95/65) after each round
C) 50 GHD Sit-ups

Monday, April 20, 2015

Monday's WOD

A) EMOM 5
3 Snatch Balances @ 30-40% of max
*Focus on nailing your footwork!!
B) For Time
800m Run
20 Wallballs
20 Box Jumps
400m Run
20 Pull-ups
20 Burpees
200m Run
20 Toes to Bar
20 HSPU
100m Run
20 Jumping Lunges
20 Ring Dips

Friday, April 17, 2015

Friday's WOD -- HERO

"Officer Michael Johnson"
14 Rounds for Time
3 Squat Cleans (155/105)
7 KB Swings (2.0/1.5)
1 100m Run
8 Box Jumps (24/20)

Michael Johnson, 38, a 14-year veteran of the San Jose Police Department, was shot and killed March 24, 2015 while responding to a 911 call involving a suicidal man. He is survived by his wife Nicole, parents Daniel and Katherine, and sister Jamie.

Thursday, April 16, 2015

Thursday's WOD


A) Get Upside Down -- 15 min
B) 9 Min AMRAP
9 Box Jumps (24/20)
6 Deadlifts (225/155)
3 Wallwalkers
C) 3 Rope Climbs

Wednesday, April 15, 2015

Wednesday's WOD


A) 1 RM Clean & Jerk
B) 50 Skydivers

Tuesday, April 14, 2015

Tuesday's WOD


A) Shoulder Press 5-3-3-1-1-1-1
B) 5 RFT
200m Run
10 Pull-ups
10 Push-ups
10 Squats
C) 75 AbMat Sit-ups