5/20/2016 W.O.D.

“HAWK” 1 Mile Run 15 Burpees 50 Walking Lunges 25 Air Squats 50 Medball Thrusters 25 Push-Ups 15 Burpees 1 Mile Run

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5/19/2016 W.O.D.

MetCon: 20 Min EMOM odds: 30 Double Unders (3:1) evens: 15 KB Swings (55/35) Core: 5 Rounds 30 Second Partner Leg Throwdowns Mobility: 20 Minutes

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5/18/2016 W.O.D.

MetCon: Death by Thrusters (95/65) (when finished everybody does 5 Thrusters every minute till everyone is done) rest 2 Min 4 Minutes Max Double Unders

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5/17/ W.O.D.

Skill: Double Unders MetCon: 3 Rounds 25 Hang Squat Cleans (95/65) / (135/95) 20 O.T.B. Burpees 15 Toes-2-Bars 10 H.S.P.U Core: 4 Min Tabata Alt Planks / L-Sit

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5/16/2016 W.O.D.

Strength: Find 1 Rep Max Thruster 3-3-3-1-1.. MetCon: 400m Run 25 Snatches (75/55) 800m Run 25 Snatches 800m Run 25 Snatches 400m Run Core: 4 Min Tabata Alt Back Ext. Bicycle Kicks

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5/13/2016 W.O.D.

“Summerville” “Hansen” 5 Rounds 30 KB Swings (55/35)/ (70/45) 30 Burpees 30 Medball Sit-Ups “Goose Creek” 1-3-6-9-12 Muscle Ups (2 Pull-Ups/2 Dips) Clean & Jerks (135/95) (50 Double Unders after each Set 2:1)

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5/12/2016 W.O.D.

MetCon: 5 Rounds 30 Wallballs 20 Snatches (75/55) 10 Ring Dips 200m Run Core: 4 Min Tabata Alt Flutter Kicks/ Russian Twists Mobility: 20 Minutes

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5/11/2016 W.O.D

Strength: Front Squats 5×3 MetCon: 3 Min AMRAP 5 Hang Cleans (95/65) 5 Push Jerks rest 2 Min 5 Rounds 10 Pistols 10 H.S.P.U.’s Core: 150 Partner Medball Sit-Ups

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5/10/2016 W.O.D.

Skill: Pistols MetCon: 4 Rounds 5 Shoulder-2-OH (95/65) / (135/95) 10 Front Squats 15 O.T.B. Burpees 400m Run Core: 4 Min Tabata Alt Hollow Holds Back Ext.

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