Monday - 05/23/16

Strength - Overhead Squat 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD - AMRAP 18 mins: 
Complete as many rounds as possible of:
5 Kettlebell Overhead Squat (Right Arm)
5 Kettlebell Overhead Squat  (Left Arm)
10 Toes-to-bars
10 Wall Balls 20/15#
10 Box Jumps
10 Burpees

Tuesday - 05/24/16

WOD
4 rounds for time of:
Run, 400 m
5 Curtis Ps, 135/95 lbs

Wednesday - 05/25/16

Gymnastics Tabata -  8 x 20 secs / 10 secs
Tabata L Sit (Rings)
Tabata Back Extension
Tabata Hollow Rock
Tabata Plank Hold
Tabata Medicine Ball Russian Twist

Strength - Back Squat : 1x20 at 65% 1RM

WOD - 5 rounds for time of:
5 Pull-ups
10 Push-ups
15 Air Squats

Thursday - 05/26/16

WOD For time:

21 Deadlifts, 185/125 lbs
15 Power Cleans, 185/125 lbs
9 Jerks, 185/125 lbs
Rest 3 mins
21 Deadlifts, 155/105 lbs
15 Power Cleans, 155/105 lbs
9 Jerks, 155/105 lbs
Rest 2 mins
21 Deadlifts, 125/85 lbs
15 Power Cleans, 125/85 lbs
9 Jerks, 125/85 lbs

Friday -  05/27/16

WOD -
Complete as many rounds as possible in 5 mins of:
2 Rope Climbs
20 Kettlebell Snatches
Rest 1 Min
Complete as many rounds as possible in 5 mins of:
30 Double Unders
20 AbMat Sit-ups
Rest 1 min
Complete as many rounds as possible in 5 mins of:
10 Thrusters, 75/55 lbs
30 Lateral Burpee (Over Barbell)s

Saturday -  05/28/16

Community WOD Only - No Open Gym 10:00AM 

Sunday -  05/29/16
 

No Classes or ROM WOD -  Enjoy your Sunday and go watch Regionals at the Convention Center