WOD

Tuesday, May 29, 2018

2 Position Clean

Front Squat
3 x 1

Stiff leg DL
4 x 2

Monday, May 28, 2018

5min
600m Run
Row max Meters

rest

5min
10 Pull Ups
20 Weighted Walking Lunges

rest

5min
600m Run
Bike max Cals

rest

5min
10 Dips
10 T2B

Sunday, May 27, 2018

Push Press
9 x 2 reps

10 rounds
1 Power Clean
3 Hang Power Cleans
Sprint
Rest = walk back

Saturday, May 26, 2018

AMRAP in 30min:
400m Row
Thrusters
Burpee Pull Ups
Rest

Friday, May 25, 2018

2 Position Snatch

Snatch Pull
3 x 3

Back Squat
3 x 5

Thursday, May 24, 2018

“Nate”
2 Ring Muscle UPs
4 HSPU
8 Kettlebell Swings

Wednesday, May 23, 2018

6 x 2 High Hang Snatch

6 x Hang Snatch

AMRAP in 9
3 P. Snatch
6 Burpee
9 Wall Balls

Tuesday, May 22, 2018

Clean

Front Squat
3 x 2

SL Deadlift
4 x 2

Monday, May 21, 2018

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.

Sunday, May 20, 2018

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”