Category: Uncategorized

Strength:
Back Squat
5-5-5-5-5

WOD:
3 Rounds For Time
25 Double Unders
20 Wall Ball 20/15#
15 Burpees
10 Pistols (Alternating)

Skill: Kipping/Pull Ups

WOD:
15 Min AMRAP
100m Run
10 Pull Ups
5 Squat Cleans 135/95#

Happy Memorial Day!

The only class offered today will be at 9am.

Coach Russell will be choosing a hero workout.

(No Coach)
3 Rounds For Time
50 Ab Mat Sit Ups
25 KB Swings
15 Box Jumps 24/18″

15 Min AMRAP
100m Run With Med Ball 20/15#
5 2-For-1 Wall Ball 20/15#
10 Deadlift 135/95#

Strength:
Strict Press
5-5-3-3-1-1-1

WOD:
7 Min AMRAP
5 Box Jumps 24/18″
3 Hang Power Snatch 75/55#
50m Sprint

Skill:
Kipping/Pull Ups

WOD:
For Time
Start With 20 Pull Ups

Then 2 Rounds of:
200m Run
10 Weighted Push Ups 45/25#

Then 15 Chest To Bar Pull Ups

Then 3 Rounds of:
100m Run
5 Turkish Get Ups 55/35#

Then 10 Burpee Pull Ups

Then 4 Rounds of:
50m Run
3 Deadlifts 225/155#

Then 5 L-Pull Ups

*25 Min Time Cap

Skill:
Tire Flips

WOD:
“Grace”
For Time
30 Clean and Jerks 135/95#
*Today we will do Power Cleans, there will be a 10 Min Cap.

Skill:
Double Unders

WOD:
15 Min AMRAP
3 Back Squat 95/65#
3 Double Unders
3 Sumo Deadlift high Pulls 95/65#
6…
6…
6…
9…
9…
9…
Etc…

Strength:
Front Squat
5-5-5-5-5

WOD:
10 Min AMRAP
1 Wall Climb
2 Burpee Box Jumps 24/18″
3 Chest Slap Push Ups
4 Squat Jumps
5 Plate Ground To OH 45/25#
6 Hang Power Cleans 95/65#