Thursday – 5/17/18

6am peeps: 6am class Thursday is canceled due to illness. Sincere apologies for the inconvenience.

a. 3 strict press E90s for 5 rounds

b. For time:
– 21-15-9-6-3
– Sit ups
– Hang power cleans (95,65)
*start each round with a 200m run or 250m row (5 total)

Wednesday – 5/16/18

Post-WOD work….can’t stop won’t stop

a. 3 back squat E90s for 5 rounds
b. 4 rounds for time: (16 minute cap)
– 3 burpee box jumps (24,20)
– 10 deadlift (95,65)
– 3 burpee box jumps
– 10 front squat (95,65 – from floor)
– 3 burpee box jump
– 10 shoulder to overhead (95,65 – from floor)

Tuesday – 5/15/18

Beast mode activated!


 
WOD
a. AMRAP in 20 minutes
– 5 power snatch (115,85)
– 8 pull ups
– 24 double unders
– 1 minute plank
 
4pm Kettlebell
Snatch test 3 min – AMRAP hand switches
Then
Complete 3 rds for time:
– KB burpee
– 5 kb sumo deadlift high pull
– 5 squat thrust
– 10 swings
– 5 burpee no pushup
– 5 L/R swings
– 5 burpee w/ pushups
– 10 H2H swings
– 5 burpee w/2 pushups
 
6pm Olympic Lifting & Open Gym

Monday – 5/14/18

a. 3 deadlift E90s for 5 rounds

b. AMRAP in 6 minutes
– 10 wall ball (20,14)
– 12 cal row
– 20 russian twists with ball
* 3 minute rest

c. AMRAP in 6 minutes
– 5 single arm overhead squat each arm (45,30)
– 100m run
– 15 sit ups

Sunday – 5/13/18

Happy Mother’s Day to all our wonderful, amazing moms!!

Open Gym 9am – noon

Start your Mother’s Day off right with a fun workout!

error: Content is protected !!