WOD / BLOG

Saturday Purell

"Purell” 10-9-8-7-6-5-4-3-2-1: Squat Snatches (115/85) 200 Meter Run

Friday Deep Clean

“Deep Clean” 5 Rounds: 10 Power Cleans (155/105) 30 Double Unders 10 Thrusters (155/105) 30 Double Unders

Tanking Thursday

“Frank the Tank” AMRAP 5: Buy-In: 50 Wallballs (20/14) 12 Deadlifts (185/135) 12 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 35 Wallballs (20/14) 9 Deadlifts (225/155) 9 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 20 Wallballs (20/14) 6 Deadlifts (275/185) 6 Lateral Barbell Burpees

Wednesday on 21 Jump Street

Snatch Pull Complex On the 1:30 x 5 Sets: 1 Pausing Snatch Deadlift 1 Tempo Snatch Pull 1 Snatch Pull WOD: “21 Jump Street” AMRAP 21: 21 Power Snatches (95/65) 21 Box Jump Overs (24″/20″) 21 Overhead Squats (95/65) 21 Toes to Bar

Tuesday

Warm: 10:00 on the rower slow and steady Body Armor 4 Rounds Tempo straight leg deadlift 3 to the top 2 at the top 3 down x 8 Strict leg lift to L X 10 Strict Handstand Pushup X 7

Memorial Day Murph

Memorial Day= Murph Operator: 1 mile 100 Pullup 200 Push Up 300 Air Squat 1 mile Murph 10X 1 mile 10 Rounds of: 10 Pull Up 20 Push Up 30 Air Squat 1 mile Murph 20x 1 mile Run 20 Rounds of: 5 Pull Up 10 Push Up 15 Air Squat 1 Mile Run

Friday Barbell

Warm: Barbell Warm Up WOD: 10-9-8-7-6-5-4-3-2-1 Hang Squat Cleans Front Squat Shoulder to Overhead

Quit Yer Benchin'

Gettin Strong Bench Press 6 x 10 WOD: “Emma” Buy In: 15 Bar over burpees 3 Rounds of: 11 Push Jerk 33 Situps Cash Out: 15 Bar over burpee

Frantastic Tuesday!

WOD: Fran 21-15-9 Thrusters/Pull Ups RX-95/55 F- 75/45 L- Bar Body Armor 3 Rounds Unbroken Bulgarian Split Squats x 12/leg Strict High Pulls x 10 Sit Ups x 25

First Monday Back!

Please Remember to sign up and reserve you spot on ZenPlanner Warm: Run or Row 400 meters x 4 2:00 Break Each Round should be done as fast as Possible WOD Diane 21-15-9 Deadlift Handstand Push Up RX- 225/155 F- 185/105 L- 155/95

Strengthen the Humps

Strength in Gymnastics On the Minute x 10: 1 Set of Strict Handstand Push-ups x 7 BODY ARMOR 3 Rounds: Minute 1: Work :20 Seconds Max Dumbbell Floor Press :20 Seconds Dumbbell Hold at Extension :20 Seconds Max Push-ups Minute 2: Rest

Trust in Monday

“Trust Fall” AMRAP 20: 40 Air Squats 20 Pushups 10 Reverse Burpees *Every 2:00, starting on the 0: 40 Double-Unders 80 Singles or 40 line hops Body Armor On the 2:00 x 6 Sets: Weighted Split Squat Complex Unweighted Split Squat Complex First set is completed entirely on the left right. Second set on the right, totaling three total for each side. 1 Split Squat Complex: 7 Bottom Range Split Squats 7 Top Range Split Squats 7 Full Range Split Squats

Wednesday Shoulders

10 RKBS- 50 Dubs (2:1 singles)(1:1 jumping jacks) 20 RKBS- 40 Dubs 30 RKBS- 30 Dubs 40 RKBS- 20 Dubs 50 RKBS- 10 Dubs 40 RKBS- 20 Dubs 30 RKBS- 30 Dubs 20 RKBS- 40 Dubs 10 RKBS- 50 Dubs RKBS= Russian Kettle bell Swing = Just above eyes is the high point

Raging Into Monday

“Barbarian” On the 10:00 x 3 Rounds: 20 Pull-ups 30 Push-ups 40 AbMat Sit-ups 50 Air Squats 600 Meter Row At Home Version ON the 10:00 x 3 Rounds 20 High Pulls (DB/KB/OddObject/Barbell) 30 Push-ups 40 AbMat Sit-ups 50 Air Squats 400 Meter Run/100 Dubs/ 100 Jumping jacks

Friday Feels

WOD “DT” 5 Rounds: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks 5:00 Rest 3 Rounds DT Barbell 155/105 DB 55/35 Alternating each Rep No Equipment Same rep scheme with Odd Object

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