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WOD 5/31/18

A) Take 15 minutes to work up to a heavy 1 rep Clean & Jerk B) AMRAP7 7 T2B 7 Box Jumps (24/20) 7 Shoulder to Overhead (115/75) *rest 3 minutes, continue where you left off.

WOD 5/30/18

*6:30pm class is “Cardio Core” A) 6 Sets Seated Barbell Z Press x 5 Barbell Get Up Sit Ups x 4 *rest 1 minute B) 8 Rounds In 1 minute, complete: KB Sumo Deadlift High-pull x 12 (24/16) Jumping Lunges x 12 Abmat Sit-ups x Max Effort *rest 1 minute

WOD 5/29/18

A) Every 90 seconds for 21 minutes (7 Sets) of: 1. Power Clean x 3 (build to a heavy triple) 2. Tall Box Jump x 6 B) For time: Row x 1000 meters Burpee Box Jump Overs x 30 (24/20″)

WOD 5/26/18

EMOM7 Double Unders x 30 Russian KBS x ME w/ time remaining (32/20) *rest 4 minutes EMOM7 Calorie Row x 10 Med Ball Cleans x ME w/ time remaining (24/20) *rest 4 minutes EMOM7 Run x 100 meters Burpees x ME w/ time remaining

WOD 5/25/18

A) Every 90 seconds for 18 minutes (3 Rounds of each) 1. Posted Single Leg Deadlift x 8 (left leg) 2. Posted Single Leg Deadlift x 8 (right leg) 3. Barbell Bent Over Row x 8 4. Reverse Snow Angel x 16 B) 6 Rounds for time: Deadlift x 5 (225/155) Box Jump Overs x […]

WOD 5/24/18

A) 6 Sets Overhead Squat x 3 B) AMRAP6 Thruster x 3 (135/85) Pull-ups x 6 *rest 3 minutes AMRAP6 Thruster x 3 (135/85) Ring Dips x 6 (Score is a running total. Reps are the same for both, continue where you left off.)

WOD 5/23/18

A) EMOM12 Minute 1: Shoulder taps x 8/8 Minute 2: Weighted Push-up x 4 B) In teams of 2, alternate rounds to complete AMRAP20: HSPU x 4 Burpees x 8 Calorie Row x 12 *scale HSPU with 2 Wall Climbs

WOD 5/22/18

A) Every 3 minutes for 5 Rounds: Turkish Get-Up x 2/2 Kettlebell Windmill x 4/4 B) For time: 9 Power Cleans (155/105) 9 Front Squats 9 Push Jerks 400 Meter Run 6 Power Cleans 6 Front Squats 6 Push Jerks 300 Meter Run 3 Power Cleans 3 Front Squats 3 Push Jerks 200 Meter Run

WOD 5/21/18

A) Back Squat waves: 2 Rounds: 5, 4, 3, 2, 1 reps *add weight across 5 Rounds to reach a heavy 1 rep. Drop the weight for round two and retest. B) AMRAP12 10 Toes to Bar 20 KB Snatches (24/16) 30 Double Unders