CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

5-5-16

 

WOD

Death By

HSPU+T2B


Strength

Barbell Bent Over Row

3x8-12

DB Side Bends

3x8-12

5-4-16

Strength

Front Squats

5x3

WOD

5 Rounds For Time

100 FT Walking Lunge

16 Alternating DB Snatches

5-3-16

Strength

Clean And Jerks

Build Up to a Heavy Set of 2 Drop And Reset for Each REP

WOD

12 Min AMRAP

10 Ring Dips

30 DU

5-2-16

WOD

4 Rounds For Time

7 OHS

21 Cal Row

Rest 5 Mins

4 Rounds for time

7 Thrusters

21 cal Row


4-29-16

Strength

POWER CLEAN

12 mins to Build up to a heavy Single

WOD

Row 50 Cals

250 FT Walking Lunge 50 FT Unbroken At a Time

30 Unbroken Wall Balls

Row 25 Cals

150 FT Walking Lunge 50 FT Unbroken at a Time

30 Unbroken Wall Balls

4-28-16

Strength

Push Jerk

5x2

WOD

10-8-6-8-10

Push Jerks

C2B

After Each Round Run 400 M

4-27-16

WOD

28 MIN

EMOM Alternating

Min 1 DU

30-40

Min 2 KB Swings

10-15

Min 3 Sled Pushes

50- 100 FT

Min 4 Rest

4-26-16

Strength

Bench Press

5x2 @ 80 % of 1 RM

WOD

3 Rounds For Time

20 Alternating DB Snatches

20 Alternating Pistols

4-25-16

Strength

Back Squats

9x3 @ 65% Of 1 RM

WOD

25-20-15

Cal ROW

T2B

Burpee Box Jumps

15 Min CAP

4-22-16

Strength

12 Mins To Build Up to a Heavy Single on

Snatch

WOD

16 Min Amrap

60 M Shuttle Run

8 Power Snatches

You Complete a full round while your partner rest then your partner completes a round while you rest

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