WOD:
For time:
1/2 Body weight Powercleans, 21 reps
200 meter Run
1/2 Body weight Powercleans, 18 reps
200 meter Run
1/2 Body weight Powercleans, 15 reps
200 meter Run
1/2 Body weight Powercleans, 12 reps
200 meter Run
WOD:
Three rounds for time of:
800m run
50 sit-ups
1-15 foot Rope climb
WOD:
2 Rounds for time of:
100m Farmers walk
50 Double-unders
25 Squats
the…
Back Squat-Work to a heavy set of 3
WOD:
“Arnie”
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm
Memorial Day- ONE CLASS at 9am
Memorial Day commemorates US Service Members
who died while in military service. First enacted
by formerly enslaved African-Americans to honor
Union soldiers of the American Civil War – it was
extended after World War I to honor Americans
who have died in all wars.
WOD:
“Murph ”
For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
WOD:
As a team of 3 complete:
1800m run
120 Wall Balls
120 Box Jumps
All three athletes can be working at once, team decides
how to manage the workout. ex. One athlete can be running
while others work on box jumps and wall balls.
WOD:
3 Rounds For Time:
400 Meter Run
30 Kettlebell Swings (70, 53)
20 Push Ups
10 Pull Ups
WOD:
” DT ”
5 Rounds For Time:
12 Deadlifts
9 Hang Power Cleans
6 Jerks
WOD:
3 Rounds For Time:
400 Meter Run
21 Burpees
WOD:
Death by Thruster
1 thruster the first minute…2 the second…3 the third…etc