WOD 6-1-22

 Emom x 10- 2 HPCL

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10min AMRAP- 
8- HPCL (95/65)
8- FR lunge 
8- burpee over bar

WOD 5-31-22

 Fsq 5@75, 3@85, max @95%

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15-12-9
DL (315/205)
HSPU  

WOD 5-27-22

 Emom x 8

A) HS hold x :30
B) L- hang x :20-:30

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7 x 15/12- cal AAB

Throwback to "Murph" 2019 💙

WOD 5-26-22

 Sumo DL 5-5-3–2–1

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A) Copenhagen plank 3 x :30-:45
B) single leg KB DL 3 x 8-10
C) back extension 3 x 10-20

WOD 5-25-22

 *Strict pull-up- Max effort set 

Then -5 Emom x 5

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500m row
Then
4rds
10- burpee
10- t2b

WOD 5-24-22

 Every 3:00 x 6 rds-

6 G2OH (135/95)

8 box jump (30/24)

200 m run 

MURPH is this Saturday! Are you ready?

WOD 5-23-22

 Fsq 3@70, 3@80, max @90

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5rds
15- wallball
10- DB hang psn 

5-19-22

 10 rds- 

5 pull-ups 

7 DL 

9 push-ups 

WOD 5-19-22

 Tabata-

Cal row 

Cal bike

Cal ski

DU

WOD 5-18-22

 Split jerk 2-2-2-2

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21-15-9
Hang squat clean thruster (95/65)
Ring row

WOD 5-17-22

 3 x 5min AMRAP-

100m run
8- burpee
10- t2b

*1:00 rest btw rds 

WOD 5-16-22

Fsq 5@65, 5@75, Max @85

40-30-20-10
WB (20/14)
KBS (53/35)

WOD 5-13-22

 Partner WOD-

20min AMRAP-
P1) 200m run
P2) 12- ring row
       6- HPCL (135/95)
      12- sit-ups

WOD 5-11-22

 OHS therapy/drills 

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EMOM x 15- 2 SN

Throwing it way back in honor of the upcoming 
"Molly" this weekend! 

WOD 5-11-22

 EMOM x 8-

1) :30 hs hold

2) 10- V-ups 

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9min AMRAP-

9 P. press (95/65)

12 back rack lunge 

36 DU

 

WOD 5-10-22

 EMOM x 18-

1- 40 m sled pull

2- 12 SDLHP (75/55)

3- 10 bar facing burpee 

*complete 6 sets of each movement before rotating 

WOD 5-9-22

 FSq 5 x 5 @ 70%

-------------------------

Tabata "Fran"

21-15-9

Thruster (95/65)

Pull-up 

*can only work on Tabata clock 

We will be doing "Murph" Saturday, May 28th. 
Head to www.TheMurphChallenge.com to sign
up and donate. Check your email for further details.

WOD 5-6-22

 10 min- work to heavy single PCL

Then- 5rds-

7 PCL (@ 70% of 1 rep)

11 T2B 

200 m run 

WOD 5-5-22

 5 rds-

18/12 cal AAB

20 KBS (53/35)

*1-2 min rest btw 

WOD 5-4-22

 Emom x 10

1) 6-8 hspu

2) 6-8 strict pull-ups

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21-15-9- BSq (from ground)
5-3-1- BMU

WOD 5-3-22

 2rds-

50 cal row
25 DL (225/155)
15- bar facing burpee
2min rest btw rds 

WOD 5-2-22

 Fsq- 5@75%, 3@85, max@95

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3rds-
1min - wallball 20/14
1min - box jump 24/20
1min - sit-up 
1min rest 

We had an awesome time at our OLY class
Saturday!