6199 Dressler Rd. NWNorth Canton, OH, 44720 

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May 31, 2016

Strength A: deadlift

 

Strength B: strict pull ups

 

Wod: 5 rounds

12 strict press (75/55)

6 bar over burpees

12 supermans

6 double hand release push ups

 

May 31, 2016

Strength A: bench press

 

Strength B: push ups

 

Wod: 12 min amrap

3 wall climbs

6 kettlebell swings (55/35)

12 goblet squats (55/35)

 

 

May 29, 2016

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Murph/White partner 

Complete in order

reps split evenly

run together

800m run

300 air squats

16 rope climbs

800m run

200 push ups

50 toes to bar

800m run

100 pull ups

100 overhead lunges (45 plate)

800m run

 

*wear a weight vest if you have one

 


GYM HOURS: doors open 8:30am - first heat 9am, nothing after 12:00pm

 

May 26, 2016

Strength A: back squat

 

Strength B: controlled box jump 

 

Wod: 6 rounds

10 step ups w/med ball  (20) (20/14)

20 wall balls (20/14)

7 hand stand push ups (open standard)

 

 

May 25, 2016

Skill lift A: clean pull

 

Skill lift B: push jerk

 

Wod: 10 min (or less)

10-1 

squat cleans (135/95)

bar over burpees

shoulder to overhead (135/95)

toes to bar

 

 

May 24, 2016

Strength A: deadlift

 

Strength B: strict pull ups

 

Wod: 8 min amrap

5 chest to bar

15ft hand stand walk

10 sit-ups

 

May 23, 2016

 

Skill lift: snatch pull

 

 

Wod:

250m run

30 overhead squats (95/65)

400m run

20 overhead squats (115/75)

800m run

10 overhead squats (135/95)

 

 

 

May 22, 2016

Strength A: bench press

 

Strength B: push ups

 

Wod: 

4 minutes max at each station 

station 1:

250m row

25 pull ups

station 2:

250m row

50 lunges

station 3:

250m row

50 hollow rocks

station 4:

250m row

75 double unders

 

 

May 19, 2016

Strength: deadlift

 

 

Wod: “Running Annie”

50-40-30-20-10

double unders

sit ups

*run 250m after each round of sit ups

 

 

May 18, 2016

Strength: clean work

 

Wod: every 3 minutes for 7 rounds

100m sprint

10 hang cleans (start light, increase each round)

 

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