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Friday 5.29.2015

wodSTRENGTHA. 15 min to find 3RM Back Squat B. Deadlift 8 x 1 @ 50% (FAST)

CONDITIONING 3 Rounds: 15 Thrusters 95/65 12 Burpees

Finisher 2 x ME Barbell Roll Out

COMPETITION 5 Rounds: 8 Pistols (4 per side) 8 Box Jumps 30/24

Friday 1.23.2015

wodWORKOUT WITH MOM & DADSATURDAY, JANUARY 24 @ 9:30AM

STRENGTH

A. 1 RM Sumo Deadlift B. 3 x 8 Bulgarian Split Squat (8 per side)

CONDITIONING 10 min AMRAP: 200m Sprint *10 Deadlift 185/115

Finisher 50 Banded Pull Through 30 Strict Leg Raise

COMPETITION *use Axle for Deads For time: 1000m Row 50 Alternating Pistols

Tuesday 1.20.2015

wodSTRENGTH10 min EMOM:  2 Snatch @ 60%

CONDITIONING 3 Rounds: 5 Burpee Over the Bar 15 Power Snatch 95/65 45 Double Unders

Finisher 3 x 30 Partner Leg Throws (10 per direction)

COMPETITION 5 x 3 Snatch Balance 3 x 5 Snatch Grip 3-Position Deadlift (medium load)