(240) 317-5303

Saturday, 6/1

WOD:
For Time:
21 Hang Power Snatches, 200m Run
21 Overhead Squats, 200m Run
15 Hang Power Snatches, 200m Run
15 Overhead Squats, 200m Run
9 Hang Power Snatches, 200m Run
9 Overhead Squats, 200m Run
Rx- 95/65
 
L2: Barbell 75/55
L1: Scale as necessary

Friday, 5/31

Strength: Deadlift
1 Sets of 5 – 70%
3 Sets of 3 – 73-76-79%
5 Sets of 1 – Build to a Heavy.

WOD:
For Time:
1 Toes to Bar, 10 Deadlifts
2 Toes to Bar, 9 Deadlifts
3 Toes to Bar, 8 Deadlifts
4 Toes to Bar, 7 Deadlifts
5 Toes to Bar, 6 Deadlifts
6 Toes to Bar, 5 Deadlifts
7 Toes to Bar, 4 Deadlifts
8 Toes to Bar, 3 Deadlifts
9 Toes to Bar, 2 Deadlifts
10 Toes to Bar, 1 Deadlift
Rx – 225/155
 
L2: Knees to chest and DL 185/135
L1: Scale as necessary

Thursday, 5/30

WOD:
“Strict Nicole”
AMRAP 20:
400 Meter Run
Max Strict Pull-ups
 
L2: Max Strict Ring Row
L1: Scale as necessary

Wednesday, 5/29

Strength: Pausing Front Squat
5 Sets of 2 (Building)
3s pause in the bottom of each rep.
 
WOD:
3 RFT:
15 Hang Squat Cleans (115/75)
15 Lateral Barbell Burpees
 
L2: Cleans 95/65
L1: Scale as necessary

Tuesday, 5/28

WOD:
On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
7 Power Snatches (115/75)
 
L2: Power Snatch 95/65 & row 15/10
L1: Scale as necessary

Monday, 5/27

WOD:
“Murph”
 
For Time:
1 Mile Run
100 Pull- Ups
200 Push-Ups
300 Air Squats
1 Mile Run
 
L3: Weight Vest 20/14
L2/1: Scale as necessary

Saturday, 5/25

WOD:
In Teams of 3, with a 30:00 Time Cap:
3 Rounds:
400 Meter Team Run
50 Barbell-Facing Burpees
9 Rope Climbs (15′)
… Directly into:
21 Clean and Jerks (115/75)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)
 
L2: Barbell (95/65) (115/75) (135/95) (155/105) (185/125)
L1: Scale as necessary

Friday, 5/24

WOD:
3 Rounds for Total Reps:
1:00 – Thrusters (95/65)
1:00 – Power Cleans (95/65)
1:00 – Box Jump Overs (24/20)
1:00 – Pull-Ups
1:00 – Cal Air Bike
Rest 1:00 between rounds.
 
L2: Barbell 75/55 & BJO 20/16 & Ring Rows
L1: Scale as necessary

Thursday, 5/23

WOD:
“Annie On The Run”
For Time:
50-40-30-20-10
Double Unders
Sit-Ups
 
*200 M Run after each round

Wednesday, 5/22

WOD:
For Time:
21 Overhead Squats (95/65)
21 Barbell Facing Burpees
21 Deadlifts (95/65)
15 Overhead Squats (115/75)
15 Barbell Facing Burpees
15 Deadlifts (115/75)
9 Overhead Squats (135/95)
9 Barbell Facing Burpees
9 Deadlifts (135/95)
 
L2: Barbell (75/55) (95/65) (115/75)
L1: Scale as necessary