WOD

Holiday Monday class times are 8 & 9:30

“Lumberjack 20”

20 Deadlifts (275lbs/185)
Run 400m

20 KB swings (70/55?)
Run 400m

20 Overhead Squats (115lbs/85)
Run 400m

20 Burpees
Run 400m

20 C2B Pull Ups
Run 400m

20 Box jumps
Run 400m

20 DB Squat Cleans (45/30)
Run 400m

Complete WOD as a team or as an individual.
Wear plaid & bring post WOD drinks and something to BBQ.

3x
3 Snatch Balance
3 Heaving Snatch Balance

2 Dip Snatch + 1 Mid-Hang Snatch

For time:
40 Cal Bike
40 HSPU
40 Ring Rows

Monday holiday hours are 8 & 9:30am .
“Lumberjack 20”

3 Rounds, E3 Minutes

15 Slam Balls + 50 DUs

400m Run

30 Box Jump Overs

500m Row

High School Games 2014 and 2018.

High Hang Clean + Hang Clean + Jerk

Back Squat
3 x 6

3 rounds not for time:
20 Arch to Hollow Rolls
:60 Nose to Wall HS Hold or HS Walks

AMRAP IN 4
Bike Max calories

Rest

AMRAP IN 4
12 RKB Swings
8 KB Reverse Lunge

Rest

AMRAP IN 4
6 D-Ball to Shoulder
8 Push Ups

Jerk
5 x 2

For Time:
300m Row
20 SA DB Push Press
20 T2B

120 DUs
16 SA DB Push Press
16 T2B

200m Row
12 SA DB Push Press
12 T2B

60 DUs
10 SA DB Push Press
10 T2B

Technique Warm Up
3 x 3

Snatch
Work up to a heavy single

Front Squat
3 x 3

5 Rounds

2 min
Fire Hydrant SB Carry
Bike Max Cal’s

Rest

2 min
5 Burpees
8 Pull Ups

Rest

Tall Clean
3 x 3

Dip Clean
5 x 3 reps

Yo Mama’s Day WOD…You pick!
10 min time cap!

Fran
21 – 15 – 9
Thrusters 95/65
Pull Ups

Grace
30 Clean and Jerk 135/95

Diane
21 – 15 – 9
Deadlift 225/155
HSPU

Annie
50 – 10
DU’s
Sit UPs

Jackie
1000 m Row
50 Thrusters 45/35
30 Pull Ups

Elizabeth
21 – 15 -9
Clean 135/95
Ring Dips

Partner WOD!
AMRAP in 30 min
50 Squats
40 RKBSwings
30 Push Press
20 Burpees
10 Strict Pull Ups

This weekend is the last chance to get tickets for the Jodi and Amy Pan Am Masters fundraiser!