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WOD

Thursday

WOD: Teams of 3: 3 stations, AMRAP 15 min: Station 1: Air Assault: Partner 1 completes 5 calories of arms only assault bike, then 5...
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Wednesday

WOD: AMRAP 20 min: Lunge 50′ (width of room- down and back) 15 shoulder-overhead (95/65#) *choose a load you can do in 1-2 sets. 400m....
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Tuesday

WOD: 21-15-9 reps for time: Deadlift (225/155) *scale to ~60%. pullup

Monday

WOD: A. Back Squat 80% x 5 x 5 *warmup: empty bar x 8-10 40% x 4-5 50% x 3-4 60% x 3 70% x...
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Saturday and Sunday

Sat. June 25. Habitat for Humanity build day 8a-10a: Open gym. 10-11a: Olympic Lifting (clean and Jerk) Clean & Jerk – 5 x 3+1 Clean...
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Friday

WOD: A. Front Squat 80% x 5 (reps) x 3 rounds. B. Hang power snatch skill (~8-10 min.) *muscle snatch/snatch push press/OHS/snatch drops to 2-4-6/hang...
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Thursday

WOD: Run: 2x600m w/2 min rest *if you have a sub 25 min 5k run 600, if you have 25-30min 5k run 500, if you...
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Wednesday

WOD: Teams of 3: EMOTM x 15 min (5 rounds per partner) Min 1: P1 begins on Air assault completing max calories in 30 seconds,...
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Tuesday

WOD: ‘Mr. Joshua’ 5 rounds for time: 400m. Run 30 GHD situps (scale to straight leg abmat) 15 deadlifts (250/175#) *scale to ~55% of 1rm....
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Monday

WOD: A. Bar kip B. Kipping toes to bar C. 50 Wall ball shots (20-10/14-9) 25 Toes-to-bar 40 Wall ball shots 20 Toes-to-bar 30 Wall...
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