Saturday Purell
"Purell” 10-9-8-7-6-5-4-3-2-1: Squat Snatches (115/85) 200 Meter Run
Friday Deep Clean
“Deep Clean” 5 Rounds: 10 Power Cleans (155/105) 30 Double Unders 10 Thrusters (155/105) 30 Double Unders
Tanking Thursday
“Frank the Tank” AMRAP 5: Buy-In: 50 Wallballs (20/14) 12 Deadlifts (185/135) 12 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In:...
Wednesday on 21 Jump Street
Snatch Pull Complex On the 1:30 x 5 Sets: 1 Pausing Snatch Deadlift 1 Tempo Snatch Pull 1 Snatch Pull WOD: “21 Jump Street” AMRAP 21: 21...
Tuesday
Warm: 10:00 on the rower slow and steady Body Armor 4 Rounds Tempo straight leg deadlift 3 to the top 2 at the top 3 down x 8 Strict leg...
Memorial Day Murph
Memorial Day= Murph Operator: 1 mile 100 Pullup 200 Push Up 300 Air Squat 1 mile Murph 10X 1 mile 10 Rounds of: 10 Pull Up 20 Push Up 30...
Friday Barbell
Warm: Barbell Warm Up WOD: 10-9-8-7-6-5-4-3-2-1 Hang Squat Cleans Front Squat Shoulder to Overhead
Thursday Thirst for the Weekend!
Warm: 1 mile row or 2 mile bike WOD: “Nancy” 5 Rounds 400 Meter Run 15 Overhead Squats Rx- 95/65 F- 75/45 L- Bar
Quit Yer Benchin'
Gettin Strong Bench Press 6 x 10 WOD: “Emma” Buy In: 15 Bar over burpees 3 Rounds of: 11 Push Jerk 33 Situps Cash Out: 15 Bar over burpee
