WOD

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

Saturday, May 5, 2018

AMRAP in 15 min
20 KB Clean & Jerk
Fire Hydrant Run
20 RKB Swing
10 Burpees

Friday, May 4, 2018

Clean Warm Up
3 x 3 Muscle Clean + 3 Tall Clean

Mid-hang Clean
5 x 3

Halting Cl Deadlift + Finish
5 x 3 reps

BB Back Rack Lunge
4 x 6 /leg

Thursday, May 3, 2018

3 Rounds:
10 Roll to candlestick
3 Wall Walks
7 Strict Pull Ups

AMRAP in 15 min
200m Run
Parking Lot DBall or SBag Carry
10 Thrusters

Wednesday, May 2, 2018

Jerk BNK
5 x 3

AMRAP in 10:
6 HSPU
10 Ring Row
30 DUs

Hollow Rock
3 x :40 seconds

Tuesday, May 1, 2018

Mid-Hang Snatch
5 x 3

Halting Snatch DL
5 x 3

Lunge
4 x 8

Monday, April 30, 2018

“Dirty Thirty”

30 Cals Bike / row
30 Pulls ups
30 DL 185/125
30 Dips
30 Box jumps
30 Burpees
30 Wall balls
30 Cal row / bike

Compare to November 27/17