Monthly Archives: May 2019

5/31/19
WOD (for time)
“Death Race”
5 Rounds of
15/10 Calorie Assault Bike
10 Burpees

5/30/19
WOD (EMOM 30 (Alt.))
Min 1 – 15-20 calorie row
Min 2 – 15 wall balls
Min 3 – 12-15 calorie bike
Min 4 – 5 strict chest to bar
Min 5 – 12-15 burpees
Min 6 – 15 kettlebell swings

5/29/19
Handstand work*
*post warm up we will be spending 10 minutes working on this skill (getting inverted, push-ups, slow descents, etc.)

WOD (AMRAP 15)
40 Double-Unders 
20 KB Hang C&J* (53/35) 
40 Double-Unders 
20/15 Calorie Row
*5 per side, then switch

Cash-out
2 rounds (NFT)
30 UB banded pull aparts
30 UB banded push downs

5/28/19
Deadlifts
5-4-3-2-1

WOD (for time)
“Jelly Belly”
50-40-30-20-10
Sit-ups
25-20-15-10-5
Calorie bike/row
10-8-6-4-2
Deadlifts (275/185)

5/27/19
Back squats
*volume and percentages provided in class

WOD (for time)
21-15-9
Hang power snatch (55/75)
Overhead squat (55/75)
Lateral barbell burpees

5/24/19
Deadlift
☝️

WOD (for time)
1-2-3-4-5-6-7-8-9-10
Toes to bar
10-9-8-7-6-5-4-3-2-1
Deadlift (225/155)

5/24/19
Skill E2MOM (Alt.)
Set 1 – Calorie row
Set 2 – Double unders
Set 3 – Snatch
Set 4 – Farmers Carry/Hold

5/22/19
WOD (for time)
3 rounds of:
15 Hang Squat Cleans (115/85) 
15 Lateral Barbell Burpees

5/21/19
Back Squat*
*Volume and percentages provided in class.

WOD (AMRAP 15)
5 Pull-ups*
10 push-ups
15 air squats
*strict or kipping… athletes choice.

5/20/19
HAPPY VICTORIA DAY!!!
Tomorrow we will have a fun class WOD at NOON!!
Please arrive early and get ready to start!
We WILL have regular OPEN GYM available ALL DAY!

SEE YOU ALL AT NOON!! 💪🏻