5/5 WOD

Happy Birthday Leslie M!

warm up – 40 DUBS

40 Mtn climbers

10 PVC good mornings

Skillwork – Snatch 3×3  weight

WOD – 4 RFT

10 deadlifts

10 floor wipers

10 GHD – back

10 P0wer cleans

400 meter run

 

May Challenge – Abs of steel!!

 

 

5/4 WOD

STITCH

warm up – 50 jump rope

3x        10 squats

Skill work – snatch  3×3  form

WOD – 10 ab mat

100 meter sprint

10 push ups

100 meter sprint

10 jump lunges

100 m sprint

10 pull ups

100 m sprint

10 squats

100 m sprint

10 burpees

 

May challenge  – Abs of steel

 

5/3 WOD

Popeye

warm up – 200 m row

2x      10 jumping slamballs

10  db clean n press

Skillwork – Snatch – 3×3 – weight

WOD –  4 – 4 min rnds

15 slamballs

30 clean n press      75/55

max cal row

May Challenge – Abs of steel!!

5/2 WOD

Happy Birthday Brandon P.!!!

warm up – 36 squats

36 push ups/jack push ups

36 crunches

Skill work – Snatch – 3×3 – form

WOD –  12 KB swings

12 box jumps

200 meter run

12 burpees

12 wallballs

3 rnds

 

May Challenge – Abs of Steel

4/29 WOD

Cook out Prep

warm up – 100 jump rope

2x       25 Jack planks

WOD – 800 meter run

20 slam balls

20 pull ups

20 ab mat

15 of each of the above

10 of each of the above

5 of each of the above

800 meter run

 

April challenge – Oh My Thighs!!

 

4/28 WOD

Transformation

warm up – 200 meter r/r

3x   10 push ups

10 air squats

Skillwork – thrusters  3×3 – weight

WOD – 5 rnds

10 wall balls    Blk/ bl

100 meter farmers carry   24k/16k

100 (50 DBL unders) jump rope

10 Frt squat   95/65

10 ring dips

 

April challenge – Oh My Thighs!

 

4/27 WOD

The Day After . .

warm up – 100 meter sprint

4x      10 superman

10 hollow rocks

skill work – thrusters – 3×3  – form

WOD – 400 meter max sprint

3 rnds – 10 KB swings   24/16

20 X-outs

30 KB sumo / goblet squats

40 cal row

 

April challenge – Oh My Thighs!!