SAT 5/11/19 – 9am Strength – Snatch – 10am OPEN GYM

Warm Up 
1 Min Row or 1 Min Bike
-Then-
10 Pass Thrus
10 Around the World
10 Back Rack Presses
10 OHS
2 Rounds
-Then-
Empty Bar
1 Snatch Deadlift
1 Snatch Power Pull
1 Power Snatch + OHS
1 Squat Snatch
3 Rounds

Power Pull + Power Snatch
3 x 3
Power Snatch + OHS
3 x 3
Power Snatch
3 x 2
Squat Snatch
5 x 1
Back Rack Lunges
3 x 10 (add 10# to last)

FRI 5/10/19 WOD

Warm Up – 2 Min Bike/Row – 10 Squats – 10 Sit ups – 10 Push ups – 10 Pull ups – PVC 10 Pass Thrus – 10 Around the World – 10 Back Presses – Trunk Twist – 5 Burpees – 3 Handstand Holds – Inchworm
Empty Bar – Push Jerk – 7 – 5 – 3 (Add weight)

Strength WOD – Push Jerk – 3-3-3-3-3-3-3 (Compare to 2/25/19)

WOD – 12 Min AMRAP
L3
12 Alt Dumbbell Snatch 50/35#
25 Double unders
10 Burpees
Rounds + Reps

L2
12 Alt Dumbbell Snatch 45/30#
25 Running Singles
10 Burpees
Rounds + Reps

L1
12 Alt Dumbbell Snatch 30/25#
25 High Jump Singles
10 Burpees
Rounds + Reps

THU 5/9/19 WOD

Warm Up – 100m Run – Goose Step – Side Lunge – 30 sec High Jump Singles – 10 Squats – 10 Push ups – 30 sec running Singles – 10 Pull ups – 10 Lying T2B – 30 sec DUs – Bear Crawl – 5 Down/Up Dogs – 10 Pass Thrus – 10 Around the world – 10 Back Presses – 2 Min Couch stretch (each) – 2 Min Calf Smash (each) –

WOD
L3
Run 600 meters
15 Squat Clean Thrusters 95/65#
5 Rounds for Time

L2
400m Run
15 Squat Clean Thrusters 65/45#
5 Rounds for Time

L1
300m Run
15 Squat Clean Thrusters 45/25#
5 Rounds for Time

WED 5/8/19 WOD

Warm Up – 3 Laps – 10 PVC Pass Thrus – 10 Around the World – 10 Back Presses – 10 Good Mornings – 5 Down Dogs – 5 Up Dogs – 5 Inchworms – 10 Side Lunges – 10 Up/Over Lunge – 10 Push ups – 10 Lying T2B – 10 Pull ups – 10 Squats – 10 Lying Leg Raises – Bar Warm Up 7 – 5 – 3

Strength WOD – Deadlift – 1-1-1-1-1-1-1 (Compare to 2/27/19)

WOD
L3
200m Run
15 Med Ball Cleans 20/14#
5 Rounds for Time

L2
200m Run
15 Med Ball Cleans 16/12#
4 Rounds for Time

L1
200m Run
15 Med Ball Cleans 14/10#
3 Rounds for Time

TUE 5/7/19 WOD

Warm Up – 1 Min Bike – Walking Lunge – Side Lunge – Trunk Twist – Arm Circles – 10 Push ups – 10 Abmat Sit Ups – 10 Squats – 10 Pull ups
1 Min Row – Crabwalk – Inchworm – 2 Wall Walks – 10 PVC Pass Thrus – 10 PVC Back Rack Shoulder Press – 5 SOTTS Presses – 2 Min Overhead Thoracic Extension – Bar Warm Up – 8 – 7 – 5 (add weight)

Strength WOD – Overhead Squat – 5-5-5-5-5-5-5 (Compare to 2/20/19)

WOD
12 Min – Every 30 sec –
1 Snatch Balance @ 75% of 5RM
2 Overhead Squat @ 75% of 5RM

MON 5/6/19 WOD

Warm Up – 100m Run – Goose Step – Side Lunge – 30 sec High Jump Singles – 10 Squats – 10 Push ups – 30 sec running Singles – 10 Pull ups – 10 Lying T2B – 30 sec DUs – Bear Crawl – 5 Down/Up Dogs – 10 Pass Thrus – 10 Around the world – 10 Back Presses – 10 Shoulder Stretch – Movement Prep – 5 Reps of each – 2 Rounds

WOD
L3
50 Box jump 24/20”
50 Jumping pull-ups
50 KB swings 35/25#
50 Walking Lunge steps
50 Knees to elbows
50 Push press 45/35#
50 Back extensions
50 Wall ball shots 20/14#
50 Burpees
50 Double unders
For Time

L2
40 Box jump 20/16”
40 Jumping pull-ups
40 KB swings 35/25#
40 Walking Lunge steps
40 Knees as High as Possible
40 Push press 45/35#
40 Back extensions / Superman
40 Wall ball shots 16/12#
40 Burpees
40 Running Singles
For Time

L1
35 Box jump 18/12”
35 Jumping pull-ups
35 KB swings 25/15#
35 Walking Lunge steps
35 Lying T2B
35 Push press 35/25#
35 Back extensions / Superman
35 Wall ball shots 14/10#
35 Burpees
35 High Jump Singles
For Time

SAT 5/4/19 – 9am Strength Clean – 10am OPEN GYM –

  1. Warm Up
    3 Laps – Side Lunge – Goose Step – 10 Squats – 5 Down Dogs – Arm Circles – Trunk Twist – 10 Push ups – Inchworm – Bear Crawl – 10 Sit ups – 10 Pull ups – 3 way forearm stretch (30 sec each) – 15 sec bridge rest 10 sec 15 sec bridge – Bar Warm Up – 1 DL – 1 Power Pull – 1 Pwr Clean – 1 Squat Clean (3 Rounds)

Clean Deadlift (for Speed)
3 x 5

Power Clean (Technique Focus)
3 x 5

Power Clean + Front Squat (Technique Focus)
5 x 3

Squat Clean 

1 rep every 40 sec – 15 Rounds

FRI 5/3/19 WOD

Warm Up – 100m Run – Goose Step – Side Lunge – 30 sec High Jump Singles – 10 Squats – 10 Push ups – 30 sec running Singles – 10 Pull ups – 10 Lying T2B – 30 sec DUs – Bear Crawl – 5 Down/Up Dogs – 10 Pass Thrus – 10 Around the world – 10 Back Presses – 10 Shoulder Stretch – Movement Prep – 5 Thrusters – 30 sec calf smash (each) – 3 Rounds

WOD
L3
400m Run
30 Thrusters 95/65#
30 Pull ups
400m Run
20 Thrusters 95/65#
20 Pull ups
400m Run
10 Thrusters 95/65#
10 Pull ups
400m Run
For Time

L2
300m Run
30 Thrusters 75/45#
30 Banded Pull ups
300m Run
20 Thrusters 75/45#
20 Banded Pull ups
300m Run
10 Thrusters 75/45#
10 Banded Pull ups
300m Run
For Time

L1
200m Run
30 Thrusters 55/25#
30 Ring Rows
200m Run
20 Thrusters 55/25#
20 Ring Rows
200m Run
10 Thrusters 55/25#
10 Ring Rows
200m Run
For Time

Mark Your Calendar – May 27th – Memorial Day Murph – 9am

WE WILL ONLY HAVE A 9am CLASS ON MONDAY 5/27/19, ALL OTHER CLASSES WILL BE CANCELLED! 

AFTER THE WOD WE WILL HAVE BURGERS AND DOGS AND WHATEVER DISHES YOU BRING WITH YOU.  COME JOIN US AS WE HONOR THOSE WHO HAVE DIED IN EFFORTS TO PRESERVE THE FREEDOMS THAT WE OFTEN TAKE FOR GRANTED.

WOD – Murph

Rxd is with a 20/14# Vest
L3 is without a vest
1 Mile Run
100 Pull ups
200 Push ups
300 Squats
1 Mile Run
For Time

L2
800m Run
50 Pull ups
100 Push ups
150 Squats
800m Run
For Time

L1
400m Run
25 Ring Rows
50 Push ups
75 Squats
400m run

You can also get a partner and treat this as a partner WOD.