Call Us: (208) 863-4741

WOD

5
May

Masters Saturday

Warm Up:
400m run/500m row
10 push ups
10 sit ups
10 air squats

Balance WOD

Skill:
Dumb bell power cleans

WOD:
3 rounds:
40 ft. inch worm

rest 1 min

3 rounds:
5DB hang power clean
5DB box step ups/downs
60m farmers carry

rest 2 min

3 rounds:
5DB hang power clean
5DB box step ups/downs

Stretch

3
May

Thursday 120503

40 minutes to complete all of the following, each for time:
400m run
500m row
100 pullups
100 pushups
100 situps (straight legs, touch toes)

Strategize. You can do these in any order as long as they’re all done in the 40 minute cap. You cannot skip around movements.

3
May

Masters Thursday

Warm up:x2
200M run/row
10 air squats
10 push ups
10 sit ups

Balance WOD
10 around the worlds left foot
10 around the worlds right foot

Skill: work through hang cleans
5-4-3-2-1 Start light and end with one rep max

WOD:
row 25 calories
10 pull ups
row 20 calories
8 pull ups
row 15 calories
5 pull ups
row 15 calories
8 pull ups
row 20 calories
10 pull ups
row 25 calories

Stretch

2
May

Wednesday 120502

Clean and jerk
5×3, rest 45 seconds between sets, use 70% of max

“Brothers in arms”
3 rounds for time
20 kettlebell swings, 2pood
17 box jumps, 30″
9 push jerk, 155lb

1
May

Tuesday 120501

Strength
Bench press
5-5-5 @ 30X0

Conditioning
10 rounds
Sprint 100m
Rest 60 seconds
run as if your life depended on it