Workout of the Day
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WOD 05.23.17

Strength: 

Hang power clean, 3 reps emotm for 10 minutes @60% 1 RM 

WOD:

3 rounds for time:

75 Double unders

25 American swings, 1.5/1 pood 

10 Push press, 105/70lbs

Post loads and times to beyond the whiteboard. 

WOD 05.22.17

Strength:

5 sec Pause front squat, 5-5-5

Front squat, 5-5-5

WOD: 
4 rounds for time:

400m run

50 air squats

Post loads and times to beyond the whiteboard.

WOD 05.21.17

Hard start:

15 cal assault bike sprints x 3 per athlete 

Mobility:

Foam roll barrage, no skipping!

IT bands

Adductors 

Calves

Quads

Lats

WOD:

AMRAP in 15 minutes:

5 Candlestick burpees 

10 Kettle bell flip squats (taters)

1 four cone Suicide drill

Post times to beyond the whiteboard.

Congrats to Coach Phil on his engagement!