WOD

Thursday, May 16, 2019

3 Rounds

600m Run

Rest

20 Burpee
25 Cal Row

Rest

Wednesday, May 15, 2019

Reminder of Wednesday morning class times: 6, 7 and 9:30AM. No class at 8AM.

4 X 3 Tall Jerk + 3 Push Jerk BNK

Jerk BNK
5 x 3

5 Rounds
:30 Prowler
:30 SB Squats
:30 Prowler
Rest

Tuesday, May 14, 2019

3 X 3 Snatch Balance + 3 Heaving Snatch Balance

Dip Snatch
5 x 3

Halting Snatch Deadlift
5 x 3

Bulgarian Split Squat
4 x 8/

Monday, May 13,2019

3 Rounds 
200m Run
10 HSPU
10 T2B 

Rest 2 min 

3 Rounds 
12 Double KB Front Squat 
20 Double KB Swing 

Rest 2

3 Rounds 
Lap OH Carry 
10 Renegade Row 

Sunday, May 12, 2019

Happy Mothers Day!

Push Press
9 x 2

3 Rounds
40 DUs
20 DB Snatch
400m Run

Saturday, May 11, 2019

Partner WOD!

“Sage 20” Partner WOD
AMRAP in 20
20 Thrusters 135/95
20 C2B
20 Burpee over bar

Friday, May 10, 2019

3x Muscle Snatch + Tall Snatch

2 Snatch Pull + Hang Snatch + OHS

Halting Snatch Deadlift
5 x 3

“Annie”
50 – 40 – 30 – 20 – 10
DU’s
Sit Ups

Thursday, May 9, 2019

AMRAP in 6 min:
8 Box Jumps
4 Sandbag Cleans

AMRAP in 6 min:
12 Calories Row
12 KB Swings

AMRAP in 6 min:
Parking Lot Run
Lap D-Ball Carry

Wednesday, May 8, 2019

Jerk BNK

3 Rounds
20 Air Squats
12 SA DB Power Clean & Jerk
5 Bar MU

Tuesday, May 7,2019

Tall Clean 3 x 3

Dip Clean 5 x 3

3 Clean Deadlift + 1 Clean Pull