Wednesday 05/19

Reminder: closed this Sunday for spring cleaning / maintenance

Strength- Every 90s x 8

• 3-3-2-2-1-1-1-1

• Squat Snatch, build to a heavy single

WOD - 2:00 AMRAP + 2:00 REST x 6 Rounds

• 15 Squats + 10 Push ups + 5 Pull ups

• Max Squat Snatches (135/95)

Tuesday 05/18

This Sunday 05/23 there will be no class due to spring cleaning / maintenance. We’re sorry for any inconvenience !

Strength- Every 0:30 x 7 mins

• 1 Power Clean

• @ 70% of 1RM
  

WOD- For Time

• 800m Run

• 100 DU

• 1,500m/1,250m Row

• 100 DU

• 800m Run

Monday 05/17

Strength- Every 2:00 x 5

• 7-7-5-5-3 Back Squats

• build to a heavy set

WOD- For Time

21-18-15-12-9

• Front Squats (115/85)

• KB Swings (53/36)

• Lateral Burpees

Friday 05/14

Strength- Every 2:00 x 5 Sets

• 3 Back Squats

• 75-80% of 1RM

WOD- For Time

• 50 DU

• 20 Overhead Squats (135/95)

• 50 DU

• 35/25 Cal Row

• 50 DU

• 50 C2B

• 50 DU

• 35/25 Cal Row

• 50 DU

• 20 OHS

Thursday 05/13

WOD- 40:00 AMRAP

• 1,000m/800m Row

• 400m Run

• 200m DB Front Rack Carry

• 40 Push ups

• 20 Ring Rows