Friday Wod 6.1.18

4 Rounds, Each For Time 50 Double Unders Row 500 Meters Rest 3-4 Minutes Between Bouts Treat These As Sprints Optional Work 5 Tough Sets Bench Press x 2

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Thursday Wod 5.31.18

Mobility Work Then 3 Rounds For Time 10 Deadlifts 15 Toes To Bar Rest 3 Minutes 3 Rounds For Time 10 Deadlifts 10 Toes To Bar Level 1 – 225/155#, 185/125# Level 2 – 275/185#, 225/155# Level 2+ – 315/205#, 275/185#

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Wednesday Wod 5.30.18

5 Tough Sets Strict Press x 5 Then Level 1 2 Rounds For Time 30 Push Press 115/75# 30 Bar Facing Burpees Level 2 2 Rounds For Time 30 Push Press 135/95# 30 Bar Facing Burpees Optional Work 4 Tough Sets/Side Single Arm DB Bent Over Row x 8 (Pull To Hip) Establish a Max […]

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Wednesday Wod 5.30.18

A. 5 Tough Sets Strict Press x 5 B. Establish a Max Load 50′ Front Rack Yoke Carry C. 2 Rounds For Time 30 Push Press 135/95# 30 Bar Facing Burpees D. 4 Tough Sets/Side Single Arm DB Bent Over Row x 8 (Pull To Hip)

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Tuesday Wod 5.29.18

A. On a Running Clock 0:00-10:00 10 Minutes AMRAP 12 Kettlebell Snatch 70/53# 12 Box Jump Overs 24/20” 10:00-20:00 Establish a 1RM Hang Snatch B. 5 Tough Sets Muscle Snatch x 1 5 Tough Sets Snatch Pull x 3

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Tuesday Wod 5.29.18

Level 1 On a Running Clock 0:00-10:00 10 Minutes AMRAP 12 Kettlebell Swings 53/35# 12 Box Jump Overs 24/20” 10:00-20:00 Establish a 1RM Hang Snatch Level 2 – Kettlebell Snatch 53/35# Level 2+ – Kettlebell Snatch 70/53# Optional Work 5 Tough Sets Muscle Snatch x 1 5 Tough Sets Snatch Pull x 3

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Monday 5.28.18

Memorial Day Scheduling Reminder. 8AM, 9:30AM, 11AM Classes Only Today “Murph” For Time Run 1 Mile 100 Pull-ups 200 Pushups 300 Air Squats Run 1 Mile No Time Cap Whichever Version of This You Did Last Year Do The Next Step Harder This Year!

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