WOD

Sunday, April 29, 2018

Turkish Get Up
1RM

AMRAP in 9 minutes:
3 H. Power Snatch
6 Overhead Squats
9 Burpees

Saturday, April 28, 2018

5 Rounds
15 Box Jumps
200m Run
30 KB Snatch

Friday, April 27, 2018

Conventional or Sumo Deadlift
1RM

3 Rounds
50 Wall Balls
Rest

Thursday, April 26, 2018

2000m row

Rest

3 Rounds
50 DU’s
12 Push Jerk

Rest

75 Cal Bike
15 DBall to Shoulder

Wednesday, April 25, 2018

Bench

4 Rounds
400m Run
25 American Kettlebell Swings
Rest

Tuesday, April 24, 2018

Back Squat
1RM

AMRAP in 5 min:
5 Squat Cleans
10 Burpees

*If you missed Power Clean on Sunday, you can test today at the back of the gym.

Happy Birthday Alex!

Alex 2007

Alex 2018

Money, April 23, 2018

TABATA intervals for max reps and calories:

Box Jumps

Bike

DUs

MU’s

800m Run

Strong-Human Fundamentals
May 12th from 1 to 3pm
Click here to register online.

Sunday, April 22, 2018

Power Clean
1RM

12 – 9 – 6
Power Clean
HSPU

This weeks testing: 
Sunday: Power Clean 
Tuesday: Back Squat (+ Power Clean if you missed today)
Wednesday: Bench 
Friday: Deadlift (+ Bench if missed you Wednesday)

Saturday, April 21, 2018

AMRAP in 30 min
600m Row / 50 Cal Bike / 60 RKBS
4 TGU
12 Goblet Squats
15 Push Ups

Testing RM’s:
Sunday: Power Clean
Tuesday: Back Squat
Wednesday: Bench
Friday: Deadlift

Friday, April 20, 2018

Squat
10 x 2
2 x 1

Delaod
5 x 2

Reverse Grip Bent BB Row
3 x 12

AMRAP in 5 Min
6 Deadlift
9 Pull Ups
12 Box Jumps