May, 2015

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Thursday, May 28th, 2015

Today we will be focusing on the Third and fourth phase of the muscle up. During today’s WOD, athletes will refer to the end of the 2014 year WOD to beat their time. 

WOD

30 Handstand Push ups

40 Jump Squats

50 Sit ups

60 Squats

70 Double Unders/210 Singles

For time  

 

Tuesday, May 26th, 2015

This week we will be focusing on the 3rd and 4th phase of the muscle up.

DECK OF CARDS

Spades: Push Press

Clubs: Situps

Lunges: Heart

Diamond: Squatscards

Thursday, May 21st, 2015

We will continue the second and third phase of the muscle up.

AMRAP 12
5 Handstand push ups
6 Kettle bell clean and jerk
7 knees to elbow

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Tuesday, May 19th, 2015

This week we will be focusing on the second and third phase of the muscle up. 

1:00 stations
Sprints
Dumb bell rows
Double unders

5 rounds for time

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Thursday, May 14th, 2015

Today we will continue the second phase of the muscle up progression.

21-15-9
Deadlifts
Hang Power Cleans
Push presses

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Tuesday, May 12th, 2015

Thus week we will be focusing on the second phase of the muscle up progression.

AMRAP 5
3 DB snatches
6 burpees

AMRAP 5
3 Pull ups
6 pistols

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Thursday, May 7th, 2015

Today we will be working on the first phase of the muscle up progression.

Tabata
Ball Slams
Jump over Box Jumps
Air Dyne for calories

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Tuesday, May 5th, 2015

This week we will continue working on the competition movements:

AMRAP 10:

5 Hang Power Cleans

5 Thrusters

10 Double Unders

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