Monday 5-9-2016
Strength: 15 min to establish a 1-RM Front Squat WOD: 4 Rounds for time of: Run 400 m 10 Front Squats (95/65#) 8 STO 6 Thrusters *Take bar from floor.
Strength: 15 min to establish a 1-RM Front Squat WOD: 4 Rounds for time of: Run 400 m 10 Front Squats (95/65#) 8 STO 6 Thrusters *Take bar from floor.
Mothers Day WOD @ 9am Open Gym 9-11am
Weightlifting Class @8am Endurance WOD: E3MOM 24: 200m Run 20m Bear Crawl (forward/backward) 30 Plate Taps Open Gym 8-12pm
WOD: 5 sets of: 50 m Sled Sprint *Straight into 200 m Sprint *Rest as needed
Strength: Every 2 min for 8 min (4 sets): Deadlift x 5 reps *Build to a heavy WOD: For Time: 300 Double Unders 200 Air Squats 100 Slam Balls (20/15#)
Strength: 8 sets x 3 reps Shoulder Press *Build to a heavy. WOD: 6 min AMRAP: 20 Med Ball Cleans (20/14#) 5 Rope Cleans *Rest 2 min, Repeat 1 more time. Score is reps completed for both.
Strength: 5-4-3-2-1 Overhead Squats *Build to a heavy single. WOD: 21-15-9 Wall Balls (20/14#) Overhead Squat (115/85#)
Strength: Bench Press 4 sets x 8-10 reps *Build to a heavy. WOD: 8 min AMRAP: 1 Thruster (75/55#) 1 Burpee 2..2..3..3…etc. ANNOUNCEMENTS: Sunday, May 8th at 9am will be our Mothers Day WOD. Come and join us! Sunday Open Gym is 9-11am
Weightlifting Class @ 8am Open Gym 8-12pm Endurance WOD @ 9:30am Every 5 min for 25: 50 D/Us 50m sled drag 400m Run
Skill: Kipping for Pull-Ups 3 sets x 20 Hollow Rocks on Bar WOD: Benchmark Workout “Christine” 3 Rounds for time: 500 m Row 12 Deadlifts (Bodyweight) 21 Box Jumps (24/20″)