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WOD

Saturday and Sunday

Sat. May 7. 8-10a: Open gym. 10a. Olympic Lifting workout: Snatch Push Press + Overhead Squat Р70% (of sn or ohs) x 5+1, 75% x...
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Friday

WOD: A. Teams of 2: Each partner completes 1 full round before p2 does work: 3 rounds for time (6 rounds total) 3 Burpee Box...
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Thursday

WOD: A. EOMOTM x 10 min. (5 rounds) 2 Strict shoulder press. *After warming up, start clock and build to a heavy double strict press....
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Wednesday

WOD: 3 rounds (24 min) E2MOTM (Teams of 2-4): If you perform the allotted work before time ends, walk the remainder of the time before...
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Tuesday

WOD: 5 rounds for reps of: (15 min total, no rest between rounds.) 1 minute of Deadlifts (185/115#) *scale to ~40% 1rm. 1 minute of...
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Monday

WOD: 15 rounds: Run 30 sec. Rest 10 sec. *Run all of these on the B-line trail beginning at rogers street and running towards Fairview...
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Saturday and Sunday

Saturday April 30th: 8-10a: Open gym. 10-11a: Olympic Lifting- Clean and Jerk 3-Position Clean (floor, below knee, above knee) + Jerk – 60%, 65%, 70%,...
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Friday

WOD: 400m. Repeats: Rest 2:00 min hold splits within 2-3 seconds continue until split falls off by 5 seconds or more. (min: 4x, max: 8x)

Thursday

WOD: AMRAP 12 min: 6 Deadlifts (155,225#) ~50-60% of 1 rm. 9 Strict pullups *use assistance as needed, try to get these done in as...
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Wednesday

WOD: A. Front Squat 2-2-2-2-2 Find a heavy 2rm, begin around 60-65% of 1 rm and increase with good positioning. *warmup with 3-5 reps until...
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