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Tuesday 5/8/17 WOD 

Metcon:

AMRAP X 10 minutes

6 Power Cleans (105/155)

6 Front Squats (105/155)

-Rest 4 minutes-

10 minute Ladder

1 Muscle-Up

2 Squat Cleans (105/155)

3 Wallballs (20/30 @ 9/10ft)

*2 Scores, Rounds and reps in the AMRAP and total reps in the Ladder. At least 8 Rounds in the AMRAP and through 15 Wallballs to Rx.*

Monday 5/8/17 WOD

Strength:

3, 3, 3, 2, 2, 2

Squat Snatch

Metcon:

-Start with 100 Double-Unders-

21-15-9 

Push-Press (95/135)

Burpees Over the Bar

-End with 100 Double-Unders-

*10 minute cut-off*

Saturday 5/6/17 WOD 

Metcon:

25-20-15-10-5

Cal Row

Power Cleans (95/135)

Pull-ups

*20 minute cut-off*

Announcement for 5/6/17

Hey guys! Unfortunately Kelly and I are both busy tomorrow afternoon so there will be no noon class. We will only run a 9 o’clock and 10 o’clock class. So get out of bed bright and early if you want to get in for a workout. Kelly will be in on Sunday be on the look out for what time. Sorry for any inconvenience. See ya tomorrow!

Friday 5/5/17 WOD 

Happy Cinco De Mayo!

Strength:

EMOTM x 10 minutes

Odd- 8 Deadlifts

Even- 12 Handstand Push-ups

Metcon:

“Muscles de Mayo”ish

For Time:

55 Double-Unders

55 Front Squats (65/95)

55 Shoulder to Overhead(65/95)

55 Double-Unders

*10 minute cut-off*

Thursday 5/4/17 WOD 

Metcon:

AMRAP X 6 minutes

8 Pistols

4 Power Snatch (95/135)

-Rest 1 minute-

AMRAP X 6 minutes 

8 Toes 2 Bar

4 Burpee Box Jump Overs

-Rest 1 minute-

AMRAP X 6 minutes 

8 Pistols

8 Toes 2 Bar

-Rest 1 minute-

AMRAP 6 minutes 

4 Power Snatch (95/135)

4 Burpee Box Jump Overs

*4 Scores, Rounds and Reps in each AMRAP. At least 6 Rounds in each to Rx*

Wednesday 5/3/17 WOD

Strength:

5 x 3 

Power Cleans

Metcon:

8 Rounds of Each Tabata Style (20s on 10s off)

Ring dips

Kettlebell Swings (45/70)

Thrusters (75/115)

*100 total reps to Rx*

Tuesday 5/2/17 WOD 

Metcon:

5-10-15-20-15-10-5

Back Squats (125/185)

Chest 2 Bar Pull-ups

-End each round with 10 Burpees Over the Bar-

*20 minute cut-off*

Monday 5/1/17 WOD 

Strength:

5, 5, 4, 4, 3, 3

Push-Press

Metcon:

3 Rounds

30 Wallballs (20/30 @ 9/10ft)

20 Power Snatch (65/95)

5 Wall Climbs

*12 minute cut-off*

Saturday 4/29/17 WOD 

Metcon:

5 Rounds 

8 Overhead Squats (105/155)

16 Toes 2 Bar

24 OAA Dumbbell Snatch (45/70)

*25 minute cut-off*