WOD

Tuesday, May 15, 2018

Technique Warm Up
3 x 3

Snatch
Work up to a heavy single

Front Squat
3 x 3

Monday, May 14, 2018

5 Rounds

2 min
Fire Hydrant SB Carry
Bike Max Cal’s

Rest

2 min
5 Burpees
8 Pull Ups

Rest

Sunday, May 13, 2018

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

Saturday, May 12, 2018

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!

Friday, May 11, 2018

3 Snatch Balance + 3 Heaving Snatch Balance

Mid-Hang Snatch
5 x 3

5 x 1 Halting Snatch DL + 2 Snatch Pull

Bulgarian Split Squat
4 x 8 / leg

Thursday, May 10, 2018

5 rounds for time :
26 Cal Bike
18 Push Ups
16 Box Jumps
12 Toes to Bar
Rest 2 min

Wednesday, May 9, 2018

Running club tonight at 6:15

3 x 3 Tall Jerk + 3 Push Jerk BNK

Jerk BNK
5 x 3

3 Rounds
In 3 minutes, complete
500 Meter Row
Max Reps G2OH
Rest

Last few days to buy tickets for Coach Jodi P’s  50/50 draw and Barbell Draw.  The draw is on Monday!

Tuesday, May 8, 2018

Tall Clean
3 x 3

Mid-Hang Clean
5 x 3

1 Halting Clean Deadlift + 2 Clean Pull
5 x

Bulgarian Split Squat
4 Sets x 8 Reps / leg

Monday, May 7, 2018

Teams of 2!

AMRAP in 10
10 Box Jumps
6 C2B Pull Ups

rest

AMRAP in 10
Parking Lot Farmers Carry
6 DB Thrusters

Sunday, May 6, 2018

Technique Warm Up
3x
3 Snatch Balance + 3 Heaving Snatch Balance

Dip Snatch
5 x 3

21 – 15 – 9
Cal Row
HR Push Ups