Monday 04/17/17 

WOD: 5 rounds for time of:
10 Deadlifts
10 Lateral Burpee (Over Barbell)s
Sled Pull, 100 m 135/75#

Deadlift:
225/155# Green
205/135# Black
185/115# White

Tuesday - 04/18/17

WOD For time:
Run, 400 m
15 Thrusters
Run, 400 m
15 Overhead Squats
Run, 400 m
15 Front Squats
Run, 400 m
15 Back Squats

Weight: 
135/95# Green
95/65# Black
75/55# White

Wednesday - 04/19/17

Every 1 min for 6 mins: Clean & Jerk
2 Clean & Jerks, 75% of 1 Rep Max

WOD Complete as many rounds as possible in 10 mins of:
15 Air Squats
10 Push-ups
1 Rope Climb

Thursday - 04/20/17

For time:
Row, 1000 m
-- then --
3 rounds of:
20 Pull-ups
10 Shoulder-to-Overheads
-- then --
Row, 500 m

Shoulder to Overhead Weight:
115/75# Green
95/65# Black
75/55# White

Friday - 04/21/17

Every 1:30 for 9 mins do:
15 Ball Slams, 30/20 lbs
5 Burpee Box Jumps
Rest 1 min
Every 1:30 for 9 mins do:
15 AbMat Sit-ups
5 Handstand Push-ups

Saturday - 04/22/17

WOD: Hero WOD Luke
For time:
Run, 400 m
15 Clean & Jerks, 155/115 lbs
Run, 400 m
30 Toes-to-bars
Run, 400 m
45 Wall Balls, 20/14 lbs
Run, 400 m
45 Kettlebell Swings, 53/35 lbs
Run, 400 m
30 Ring Dips
Run, 400 m
15 Weighted Lunges, 155/115 lbs
Run, 400 m

Sunday - 04/23/17


Open Gym 11-1PM