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WOD

23
Jun

June 24th

8am and 9am are open gym.  No planned workouts- just come in and work on whatever skills/lifts that you would like. 10am- community fundraiser workout...
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22
Jun

June 23rd

A. 15 minutes to build to today’s 5rm thruster B. AMRAP 8 minutes: 3 thrusters 95/65 3 box jumps 6 thrusters 6 box jumps 9...
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21
Jun

June 22nd

A. 5 sets: Bench press x 6 reps rest 30 seconds GHD situps x 10-15 reps rest 2 minutes B. 4 rounds for time: 20/15...
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20
Jun

June 21st

A. E2MOM: Clean and Jerk x 1 rep start @ roughly 70% and add 10# each rep B. 3 rounds for time: 10 clean and...
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19
Jun

June 20th

For TIme: 400m run rest 1 minute 400m run rest 1 minute 400m run rest 1 minute 800m run rest 2 mintues 800m run rest...
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18
Jun

June 19th

A. Every 90 seconds x 7 sets: front squat x 5 reps Heavier than last week B. E3MOM x 4 sets: 250/200m row 150′ shuttle...
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16
Jun

June 17th

Teams of 3: 125 pullups *1 partner doing pullups, 1 hanging from the bar, 1 resting. Rotate as you’d like 100 TTB *same standard as...
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15
Jun

June 16th

A. 15 minutes to build to today’s heavy OH squat B. AMRAP 20: Run 400m max rep OHS (body weight)
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