517.402.1927
4150 Hunsaker St., Suite A, East Lansing, MI 48823 (map)

Monday June 27-Friday July 1,2016

Monday

5RFT

15 Box jumps 

15 push press

15 Hollow rocks 

 

Tuesday

For time, anyhow

30 snatch 

30 muscle ups 

 

Wednesday 

21-15-9

deadlift 

Bench press

 

Thursday

Amrap 20 

50′ OH walking lunge 

30 wall ball 

20 Ghd sit-ups 

 

Friday 

amrap 10 

3:3 6:6 9:9………

overhead squats 

Chest to bar Pullups 

 

Monday June 20- Friday June 24, 2016

Monday
3 RFT
30 wall ball
30 hang squat snatch
3 laps mini sled

Tuesday
1 mile sled drag
100 Ghd sit-ups

Wednesday
9-6-3
Deadlift (singles)
12-9-6
Strict hspu
3-2-1
Resisted sprints

Thursday
3 rounds for time
15 cal row
15 thrusters
15 Pullups

Friday
300 m back rack carry
15 clean and jerks
200 meter reverse front rack carry
10 clean and jerks
100m oh carry
5 clean and jerks

 

Sunday June 19, 2016

For today’s WOD, those interested will meet at the box at 0940, and we will go to Frandor Hill for our workout. You will need to meet at the box to grab what you will need for the workout. We will meet at 0940, and leave at 0950. It takes approx 10 minutes to get there, so we should be able to start on time. Finishing on time is up to you.