Tuesday – 5/31/16

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THE GYM IS OPEN TUESDAY 5/31/16 FROM 6:30 AM TO 8:00 AM

WOD #1 – For Time

7 rds

Deadlift x 11 (Weight equal/closest to body weight)

200m run

 

WOD #2 – For time

NA

 

Gymnastics:

Ring Dip x 10 (1 rd)

Chest 2 Bar x 10 (1 rd)

 

Accessory:

Barbell curl x 15 (4 rds)

Bench Press x 10 (75% Body Weight) (4 rds)

20 push-ups between each round

Sunday – 5/29/16

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WOD #1 – 15 min

5 rds

Back Squat x 5 (80% 1 RM)

Incline Push-up x 15 (20” Box)

 

WOD #2 – For time

Wall Ball x 10 (20/14)

Box Jump x 10 (24/20)

Tire Flip x 10

Wall Ball Sit-up x 10

Overhead wall ball walking lunge x 10

Dumbbell Snatch Left Arm x 10 (65/30)

Dumbbell Snatch Right Arm x 10 (65/30)

Push press x 10 (115/75)

Burpee to 45# plate x 10

Overhead squat x 10 (95/65)

 

Gymnastics:

Ring Dip x 10 (1 rd)

Chest 2 Bar x 10 (1 rd)

 

Accessory:

Hammer curl press x 10 (2 rds)

Dumbbell Floor Press x 10 ( 2 rds)

Upright row x 10 (2 rds)

20 push-ups between each round

 

TGIF – 5/27/16

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WOD #1 – 15 min

5 rds

Power Clean x 7 (155/105)

Kettle Bell Swing x 14

 

WOD #2 – For time

Partner WOD – Start with Push Press

Burpee to 45# plate x 150

At the top of every minute

Push-press x 10 (95/55)

 

Gymnastics:

Ring Dip x 10 (1 rd)

Chest 2 Bar x 10 (1 rd)

 

Accessory:

Hammer curl press x 10 (2 rds)

Dumbbell Floor Press x 10 ( 2 rds)

Upright row x 10 (2 rds)

**10, 20” box Feet Inclined push-ups between each round

 

Thursday – 5/26/16

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DON’T FORGET TO FILL OUT THE SHEET FOR YOUR SHIRT ORDER!

WOD #1 – FRAN

Reps:  21, 15, 9

Thrusters (95/55)

Pull-ups

 

WOD #2

Open Gym

 

Gymnastics:

Ring Dip x 10 (1 rd)

Double under x 10 (1 rd)

 

Accessory:

Hammer curl press x 10 (2 rds)

Upright row x 10 (2 rds)

**10, 20” box Feet Inclined push-ups between each round

Wednesday – 5/25/16

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WOD #1 – 15 min

5 rds

Back Squat x 5 (80% 1 RM)

Push-up x 20

 

WOD #2 – 10 min

4 rds

Chest 2 Bar x 5

Ring Dip/Bar Dip x 10

Overhead Squat x 15 (95/55)

 

Gymnastics:

Hand stand Hold x 30 sec (1 rd)

Rope Climb x 1 (2 rd)

 

Accessory:

Dumbbell Floor Press x 10 (2 rd)

Side Lateral Raise x 10 ea arm (2 rd)

Tricep Extension x 10 (2 rd)

**10, 20” box Feet Inclined push-ups between each round

Memorial Day WOD!

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Okay guys and gals!  Memorial Day is next Monday, May 30 2016!  We’ll be running one crew at 9:00 AM.  The WOD is MURPH and will be dedicated to all of our guys and gals in the military past and present!  Make sure that you’re there for our first annual Memorial Day MURPH!

1 mile run

100 Pull-ups

200 Push-ups

300 squats

1 mile run