Avalanche
June 9 , 2022 For time 100 Wall balls 20 / 14 50 pull ups 25 Clean and jerks 135 / 95
Snatch complex
June 8 , 2022 A. 7 sets of 1 snatch + 2 Overhead squats work on form. then consistency . then and only then intensity : ) B. Partner Amrap 10 100 dubs 20 Synchronize OHS with 1 x DB 50 / 35 Both partners do 100 dubs at the same time, when both partners
Devils coaster
June 7th , 2022 5 x 3 min rest 3 min row 500m max reps devils press in time remaining 50/35
Samurai sword
June 6 , 2022 20 min amrap 10 power clean 10 front squat 10 push press run 250m use 115/75 barbell respectively
Power clean party
Friday June 3rd , 2022 Power clean emom 4 min x 4 reps 4 min x 3 reps 4 min x 2 reps 4 min x 1 rep B. Partner amrap 15 50 burpee with dumbbells 50 wall balls
Overhead Sandwich
Thursday June 2nd , 2022 For time Run 1000m or Row 1000m 5 rounds 10 toes to bar 10 overhead squats 95/ 65 then Row or run 1000m ( whatever you did not do in the beginning )
Press SWOD
Wednesday June 1st , 2022 A. Press 5 x 6 B. Push Press 5 x 3 C. Amrap 14 partner wod wall walk : 1 – 2 – 3 – 4 – 5 – etc 50 ft lunge after each set. Rotate 1 : 1 with partner. partner a : 1 wall walk then 50
2 min of Doom
Tuesday May 31st , 2022 8 x 2 min Rounds with 2 min rest Buy in each round : 12 American Kettlebell swings 70/ 53 8 Box jumps 30 / 24 Max cals machine post total cals.
Murph
Monday May 30th, 2022 Holiday Schedule : 830 class only. This WOD will be ran a little different. There will be a warm up on the board , scales and suggestions for movement modifications – all posted on the whiteboard. The clock will be running and you can start whenever you want. Everyone is welcome!
Deadlift Strength
5 – 27 – 22 A. Deadlift wave 7 – 5 – 3 – 7 – 5 – 3 – 7 – 5- 3 B. Tabata ( lowest round is score ) air squat push up cal row
