Monday 05/08/17 

Strength:
High Hang Snatch 5x2 at 70% 1RM
Front Squat 3x3 at 80% 1RM
Stiff Legged Deadlift 3x8 at 70% 1RM

WOD: 50-40-30-20-10 reps, for time of:
Wall Ball, 20/14 lbs
Box Jump, 24/20 in

Tuesday - 05/09/17

WOD: Complete as many rounds as possible in 20 mins of:
9 Pull-ups
9 Squat Cleans, 135/95 lbs
9 Kettlebell Swings, 2 pood
9 Toes To Bars
9 Push Press, 135/95 lbs
9 Burpees

Post WOD: 3 rounds for time of:
Plank Hold, 30 secs
10 V-ups
10 Weighted AbMat Sit-ups, 45/25 lbs

Oly Lifting at 7pm

Wednesday - 05/10/17

Strength:
Halting Clean 5x2 at 85% 1RM. Execute a 3 second pause at the knee. 
Back Squat : 4x8 at 75% 1RM
Push Jerk 5x2 at 75% 1RM

WOD: 3 rounds for time of:
Run, 200 m
50 Double Unders
Row, 200 m
25 AbMat Sit-ups

Thursday - 05/11/17

WOD:Every 30 secs for 8 mins, alternating between:
2 Power Cleans, 135/95 lbs
1 Power Clean + Push Jerk + Split Jerk, 135/95 lbs

Post WOD: 2 rounds for time of:
10 Wide Grip Pull-ups
10 Handstand Push-ups
10 GHD Situps

Friday - 05/05/17

Snatch : 1 @ 95%, 2 @ 85%, 3 @ 80%, 3 @ 80%
2 Front Squats + 1 Split Jerk 4x1 at 90% 1RM
*Work at 90% of your 1RM Clean & Jerk. Complete 2 Front Squats + 1 Jerk per set.
Deficit Deadlift 4x5 at 65% 1RM
*Work at 65% of your 1RM Deadlift. Keep the weight consistent across the work sets

WOD: In 15 mins AMRAP do:
50 Pull-ups
then in the remaining time, AMRAP of:
3 DB/KB Manmakers 50/35#
6 DB/KB Snatches 50/35#
12 DB/KB front rack Lunges 50/35#

Saturday - 05/13/17

Community WOD - Charity WOD for Cause for Canines - Donations Accepted!

Sunday - 05/14/17


Open Gym 11-1PM