WOD 5-1-18

EMOM x 20-
1- 4 DBall over shoulder
2- 8 burpee box jumps
3- 12 ring dips
4- 100 m sprint

Flash back to last year's "Molly". Run, walk, bring a stroller...
come and join us this year.  Next Saturday, May 11th!

WOD 4-30-18

B.Sq 3-3-3-3-3
-----------------------
750 m row
50 thruster (95/65)

WOD 4-27-18

Partner WOD:
50 DL (225/155)
15 synchro burpees
50 PCL (185/135)
15 synchro burpees
50 S2OH (135/95)
15 synchro burpees
*share barbell reps any way

WOD 4-26-18

5 rds-
20/15 cal AAB
200 m run
*2:00 rest btw

WOD 4-25-18

EMOM x 10- 2 PSN
-------------------------------
21-15-9
HPSN (75/55)
box jump (24/20)

WOD 4-24-18

EMOM x 18-
1- 15/12 cal row
2- 18 WB
3- 21 SDLHP

WOD 4-23-18

B.Sq 5-5-5-5-5
————————-
3 rds-
10 T2B
15 push-ups
20 sit-ups
25 air squat

WOD 4-20-18

40/30 cal AAB
then-
2 rds-
60 air squat
80 DU

Paul is more of a "strength" type guy, but he has been giving
his all and pushing through every single metcon since joining
us last month.  He's all in and doing a GREAT JOB!

WOD 4-19-18

1A) Bench Press 10-8-6-4-2
1B) Barbell Row 5 x 10
2A) push-up 3 x max
2B) side plank 3 x :30

WOD 4-18-18

4 rds-
400 m run
15 pull-ups
25 WB
*rest 2:00

WOD 4-17-18

EMOM x 18-
1- 2 rope climb
2- 10 dbl KBS
3- 15 sit-ups

WOD 4-16-18

Pause BSq 5-3-3-2-1
——————————
3 rds-
9 PCL (95/65)
12 FSq
15 S2OH

WOD 4-15-18

Partner WOD:
5 rds-
P1- 100 m farmers' walk
P2- max thruster
Then- 2k row

WOD 4-12-18

6 x 400 m run
1:1 rest

WOD 4-11-18

EMOM x 8- 3 PCL
---------------------------
7 min ladder:
2-2, 4-4. 6-6, etc
PCL (155/105)
T2B

WOD 4-10-18

”Jack”
20 min AMRAP-
10 PPress
10 KBS
10 box jumps

WOD 4-8-18

3 rds-
1:00 on/:30 off
MBCL
Burpee
DU
*rotate movements

WOD 4-6-18

"Burpee Helen"
3 rds-
400 m run
21 KBS
12 burpees

WOD 4-5-18

4 sets- 3 Press + 3 P. press
————————————
A- 3 x 30 banded tricep
B- 3 x 8 KB clean
C- 3 x 80 ft 1 arm OH carry

WOD 4-4-18

4 x 4:00 AMRAP-
*1 min rest btw
8 T2B
10 SDLHP (70/53)
12 goblet sq.

WOD 4-3-18

EMOM x 21
1- 3 PCL + J
2- 10 c2b pull-ups
3- 15/12 cal row

WOD 4-2-18

Pause 4 x 5 B.Sq
—————————
75 WB
50 DB SN