Team WOD tomorrow -“300” Teams of three
Strength/Skill – Thrusters
15 min AMRAP
10 Thrusters 95/65
10 Hand release push-ups
There will be a Memorial Day “Paleo” BBQ on Saturday, May 26 for members and family following the WOD. Bring your favorite Paleo dish. Please sign-up so we can have a head count.
W.O.D. 10 R.F.T. / 30 min A.M.R.A.P. 10 – Pull-ups 10 – K.B Swings 53/35 10 – Double Unders 10 – O.H. Squat 95/65
20 min to complete 3×8 DB Hammer Curl (superset by 20 banded curls) 3×15 banded tricep pull down(superset with triangle grip push ups to failure) 3 sets of 21’s (increasing weight) 3×10 french press (superset by 20 bench dips) 12 min AMRAP 7 Box Jumps 24/20 14 KBS 53/35
Strenght/Skill – Front Squat 2-2-2-2-2 “Jackie” 1000m Row 50 Thrusters 45/30 30 Pull-ups
Tuesday, Wednesday and Thursday 5AM classes this week!!! Strength: 3 Clean Grip High Hang Shrugs + 2 Clean Grip Hang High Pulls + 1 Power Clean Work up to a heavy complex. Hands do not leave bar 15 min AMRAP 9 Power Cleans 155/115 6 Burpees Increase burpees by 2 every…
Strength/Skill – Shoulder press 5-5-5-5-5 (In between sets, 5 pull-ups – Feel free to make them chest to bar) 18 MIN A.M.R.A.P. 9 Toes to Bar 12 Push Presses 95/65 15 Box Jumps 24/20
5X3 Paused Front Squat (3 count pause in rock bottom) – heavy. 4X5 Dips – 15 min AMRAP 20 Front Squats (no rack) 135/95# 3 Wall Climbs 15 Front Squats (no rack) 155/105# 3 Wall Climbs 10 Front Squats (no rack) 175/115# 3 Wall Climbs 5 Front Squats (no rack) 195/125# 3 Wall Climbs
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What time do the Memorial Day festivities start… Maybe we should all wear red, white and blue , stars and stripes, smiles and sweat!