WOD

Every 2:30 x 4 (week 1 of 3) 6/6 Farmers hold bulgarian split squat + 12 Seated DB tricep extensions 10 Single Dumbbell Curl (both hands) Then.. For time: 200m run 20 Plate Ground to Overhead 5 Burpees to Plate

Snatch: 1 Power Snatch + 1 Hang power snatch + 1 Squat snatch Then… Metcon Toe to Bar Front Squats Box Jump Over 12 Min Cap

Today’s 12pm class is cancelled. —- Every 2:00 Work/ :30 Sec Rest x 3 Rounds (30 Minutes Total) 1: (0:00 – 2:00) 250m Row Max Rep Strict Pull Ups Rest :30 Seconds 2: (2:30-4:30) 15/12 Cal Bike Max Rep Push Ups Rest :30 Seconds 3: (5:00 – 7:00) 30 BB Bicep Curls Max Rep Sit…

Deadlift (week 1 of 3) Then… 2 Rounds For Time: 20 Double Unders (30 Singles) 30 Goblet Reverse Lunge Steps 20 Double Unders (or 30 Single)

Please note that the 12:00 PM class this Thursday has been cancelled. Apologize for any inconvenience and appreciate your understanding. —- Bench Press (Week 3 of 3) 5 x 3 Then… Metcon For time: run Burpee Pull Ups Clean and Jerks

Schedule announcement: 12pm class this Thursday,5/14 is cancelled. After max out weeks, we will take today off heavy loading and get a good Push-Pull-Grip and it’s going to be doozy!!! Never Miss Monday!!! Alt Every 2:00 for 30:00 Minutes 1-2: 400m/300m Row Minutes 3-4: 10 Alternating Dumbbell Snatches + 10 Wall Ball Shots Minutes 5-6:…

For Time: 21 Front Squats 12 burpee pull ups (or 4 Rope Climbs) 21 V-Ups 18 Front Squats 9 burpee pull-ups (or 3 Rope Climbs) 18 V-Ups 15 Front Squats 6 burpee pull-ups (or 2 Rope Climbs) 15 V-Ups 12 Front Squats 3 burpee pull-ups (or 1 rope climb) 12V-Ups

Week 4 of 4, Clean) Every 90 seconds x 7 Sets 1 Power Clean 2 Hang Power Clean 2 Front Squats Then,,, For time Clean and Jerk Snatch

30 Min AMRAP 300m Run 15 Air Squats 10 Push Ups 5 Strict Pull Ups — Smooth and steady pace today.

Deadlift (week 6 of 6) The goal is to build in weight from last week. We will continue the deadlift cycle into the next block, which will be 3s followed by heavy singles the next few weeks to wrap up our deadlift block work. Then… 2 Rounds Box Overs Dumbbell Push Press SDHP Dumbbell Push…