Monthly Archives: May 2018

 

5/31/18
WOD (for time)
1 mile assault bike
21 burpees (6 inch target)
.7 mile assault bike
15 burpees (6 inch target)
.5 mile assault bike
9 burpees (6 inch target)

Core SMASH!!

5/30/18
Strength
Thruster
Build to a heavy set of 5

WOD (AMRAP 14)
“Gym-nasty”
7 toes to bar
7 handstand push-ups
7 pullups
7 ring dips

5/30/18
WOD (For time)
3000m Row*
*EMOM 3 Power Cleans

5/28/18
What’s a great way to start the week?
WOD (for time)
90 calorie assault bike
45 deadlifts (275/185)
Happy Monday!

5/25/18
WOD (for time)
20/15 calorie bike
15 Clean and Jerks (165/115)
400m Row
30 Burpee to Bar (6inch)
20/15 calorie bike
45 T2B
400m Row
60 Wall Balls (20/14)
20/15 calorie bike
75 KB Swings (53/35)

5/24/18
ALL THE CORE
Then…
ALL THE STRENGTH
(think last week)

5/23/18
WOD (for time)
10 Rounds of
30 double unders
5 deadlifts (135/95)
5 Front squat (135/95)
5 shoulder to overhead (135/95)

5/22/18
Strength
Deadlift

WOD (AMRAP 8 )
2-2-4-4-6-6-8-8… etc of
Wall balls
Deadlifts

5/21/18
Monday’s WOD will offer a “little” choice. We will have one BIG class at noon to enjoy our Victoria Day with a sweat together!!
Please arrive on time (early) so we can explain the workout(s) in detail and get you moving for a bit of a grinder!
See you ALL tomorrow!!!