Monthly Archives: May 2015

WOD: May 27, 2015

Posted on May 28, 2015 by IronClad

Warm-up
Run: 400
30/20/30 w/bands
Strength
Sumo Deadlift (5 x 3 E3M HAP)
WOD
Metcon (Time)
Sled Sprint: 100M (#55/#35)
Then
Dip
Push Up
Pull Up
15, 12, 9, 6, 3 for time
Extra Credit
Metcon (AMRAP – Reps)
Broad Jump 40’ – Continuous (1 rep)
Wall Ball: 10 (#30/#20)
OTM 10 Minutes

WOD: May 26, 2015

Posted on May 26, 2015 by IronClad

Warm-up
TGU 1/1
AMRAP: 10:00
Strength
Bench Press (5 x 10 E3M HAP)
WOD
Metcon (AMRAP – Reps)
Prison Rules :15 x 16 Intervals – Rest 1:00
#95/#65 – 3 Rep Goal
Power Snatch
Rest 1:00
Power Clean & Jerk
Rest 1:00
Thruster
Extra Credit
Swingin’ Time (AMRAP – Reps)
Russian Swing 100/70
Tabata: :20/:10 x 8
Score Total Reps