5/18/17

Warm Up
10 Passthrough
10 Plate Orbit
10 Plate Back Taps

Thunderstruck Burpee

Strength
Weighted Dip
3-2-2-2-1-1-1-1-1 reps

Jeremey – 60#, 82#, 100# (Rings)
Char – 2.5#, 7.5#, 10# (Bar)

Extra Work
3×10 Ring Row

5/26/16

Warm-up

20 min.

6 Inchworms
6 Band Pull Aparts (Front)
6 Band Pull Downs (Back)
1 Lap S.A. Plate Pinch

WOD

Weighted Dip (on bar) (1×1)
*200m Jog after each set

Jeremey: 100#

7/2/15

Strength

A) Power Clean + Clean (1+2) x2 @ 60% and x2 @ 65%

Jeremey – 115lbs/125lbs
Charlotte- 75lbs/85lbs

B) Clean Pull 5×4 @ 85%

Jeremey – 155lbs
Charlotte – 95lbs

WOD

11 min AMRAP:

5 Power Cleans (Jeremey 115lbs/Char 75lbs)

7 Ring Dips (Char – Push-ups)

9 Burpees

Jeremey – 5 rounds + 7 dips
Char – 5 rounds

Core

2x30sec Pallof Press

2x30sec Side Plank

6/21/15

Strength:

5-5-5-3-3 Hang Squat Clean

95-115-135-145-155

Workout:

20 min AMRAP:

400m Run

30 Wallballs

20 KB Lunges

10 Ring Dips

Result: 3 rounds + 10 Wallballs

6/6/15

Strength

ME Pull-up

5×2 @50lbs (Tough!)

WOD

For time:
50 one-legged squats, alternating
25 dips
40 one-legged squats, alternating
20 dips
30 one-legged squats, alternating
15 dips
20 one-legged squats, alternating
10 dips
10 one-legged squats, alternating
5 dips

*Squats were band assisted

Jer: 16:47

Char: 18:50

Core

2x30sec each

TRX Side Plank

TRX Straight-leg sit-up