Thursday. Open gym 9-12

Gym will be closed Friday and Saturday for expansion!

Lift: 20 minutes

1 set of 5 reps

1 set of 3

2 sets of 2

3 singles

Clean and jerk (squat or power)

Goal is to increase every set, last one should be close to a max for the day

Wod

Emom for 10 minutes

5 Ring dips

20 Double unders

Adjust reps as needed to get rest each minute before the next minute.

Wednesday. Please note!!!

We are so excited for the expansion of the gym!!! We will be doing some work on Friday and Saturday so we will be closed those days. Thank you for your patience and we look forward to enjoying our newly expanded gym shortly!!!

Lift

Emom for 10 minutes

3 Touch and go dead lift

Wod

5 Rounds

10 Toes to bar

200 m run

15 Wall ball 20/14

Post Wod

3 sets of 100 M body weight sled push

Tuesday

Wod

50 Power snatch 95/65

100 burpee box jump overs 24/20

Post wod

mobility and/ or skill work

Monday

Lift

15 Minutes to complete

5 sets of 5 reps

Front squats

Wod

10 Minute amrap

6 Pull ups

5 Burpees

4 Hang Power Cleans 115/75

3 thrusters 115/75

3 Minute rest

800 m run

Friday chipper

Friday may 10,2019

wod

2 rounds for time:

50 burpees 

40 pull-ups 

30 handstand push-ups 

20 1 arm overhead lunge 53/35kb

rest 5 minutes  

 

post wod abs  

50 hollow rox- hold weight inbhands