Thursday Wod 6.14.18

10 Minutes EMOM MIn 1 – Double Or Triple Under x 10-30 Min 2 – 50′ Handstand Walk Add Obstacle If Possible Then For Time 50 Alternating DB Snatches 50/40 Calorie Row Level 1 – 45/30# Level 2 – 70/45#

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Wednesday Wod 6.13.18

7 Tough Sets Jerk x 2 (Pause 2 Seconds Receiving 1st Jerk) Then 7 Minutes AMRAP 20 Wall Ball Shots 40 Double Unders Level 1 – 20/14# Level 2 – 30/20# Optional Work 3 Sets Barbell Z Press x 8 3 Sets Single Arm DB Strict Press x 5 2 Sets L-Sit x 30 Seconds

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Wednesday Wod 6.13.18

A. 7 Tough Sets Jerk x 2 (Pause 2 Seconds Receiving 1st Jerk) B. 7 Minutes AMRAP 20 Wall Ball Shots 30/20# 40 Double Unders C. 3 Sets Barbell Z Press x 8 3 Sets Single Arm DB Strict Press x 5 2 Sets L-Sit x 30 Seconds

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Tuesday Wod 6.12.18

A. 15 Minutes EMOM Minutes 1-5 – Muscle Snatch x 1 Minutes 6-10 – Power Snatch x 1 Minutes 11-15 – Squat Snatch x 1 Goal is To Increase Load Each Minute B. 5 Tough Sets Front Squat x 3 @33X1 C. 3 Tough Sets Barbell Hip Thrust x 10

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Tuesday Wod 6.12.18

Levels 1 and 2 15 Minutes EMOM Minutes 1-5 – Muscle Snatch x 1 Minutes 6-10 – Power Snatch x 1 Minutes 11-15 – Squat Snatch x 1 Goal is To Increase Load Each Minute Then 5 Tough Sets Front Squat x 3 @33X1 Optional Work 3 Tough Sets Barbell Hip Thrust x 10

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Monday Wod 6.11.18

A. 5 Rounds For Time 10 Bar Muscle-ups 25 Russian Swings 106/70# Run 400 Meters Rest 2 Minutes B. 2 Sets 1 Minute Hollow Rock 1 Minute Rest Between Sets C. 3 Sets Weighted GHD Hip Extensions x 5 @10X3 3 Sets Single Leg DB Romanian Deadlift x 10

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Monday Wod 6.11.18

Level 1 5 Rounds For Time 15 Chest-2-Bar Pull-ups 15 Russian Swings 70/53# Run 400 Meters Rest 2 Minutes Level 2 5 Rounds For Time 5/4 Bar Muscle-ups 20 Russian Swings 106/70# Run 400 Meters Rest 2 Minutes Level 2+ 5 Rounds For Time 10/8 Bar Muscle-ups 25 Russian Swings 106/70# Run 400 Meters Rest […]

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Saturday 6.9.18

Spring Fling is Today. Classes are cancelled in order to accommodate competition. However, we will have open gym hours for anyone wanting to get a workout in. Also, we are looking for a couple people to help with judging if any of you are willing.

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Friday Wod 6.8.18

A. 15 Minutes E90 Pause Snatch + Hang Snatch (Come Up To Pause 3 Full Seconds At Knee, Then Lower To Hang Snatch) B. 5 Tough Sets Supinated Grip Strict Weighted Pull-up x 3 C. 14 Minutes EMOM Min 1 – 45 Seconds Max Calorie Row Min 2 – Max Rep Squat Snatch 165/110#

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