WOD

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…

Bench Press (Week 2 of 3) 5 x 3 Then… For Time: 40/35 Cal Row 40 Wall Balls 40 Alternating Dumbbell Hang Snatch

Back Squat (8 Sets) Every 2:00 x 8 Sets: (test week 1 of 2) Then… 14 Min AMRAP Clean and Jerks Burpees over bar Toe to Bar Cal

For Total TIme 400m Run 20 Farmers Hold Walking Lunges 20 DB Bench Press 20 Deadlifts 400m Run 20 Deadlifts 20 DB Bench Press 20 Farmers Hold Walking Lunges 400m Run