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WODs & News

22
May

Thursday May 23rd 2019

Core work

1 min low plank hold

1 min side plank hold

1 min other side plank hold

25 abmat situps

25 twists with Med ball 20/14/10lbs

12 min EMOM

3 clean and push jerks 155/115/95lbs or 75% of 1 rep max

21
May

Wednesday May 22nd 2019

Front squats pause 2 sec

5×3 add weight each set

8 min AMRAP

10 box jumps overs 24/20/14in

9 dumbbell push presses per arm 50/35/20lbs

8 walking lunges per leg with dumbbells by the side 50/35/20lbs

7 Kettlebell swings 70/53/35lbs

19
May

Monday May 20th 2019

Compwod 4pm

Teams of 2 for time

*must bike at the same time

* reps must be split into 1-1 “I go, you go”

40 Clean and Jerks 155/115/85lbs

50 Cal Bike

30 Snatches 135/95/65lbs

50 Cal Bike

20 Clean and Jerks 155/115/85lbs

50 Cal Bike

10 Snatches 135/96/65lbs

Regular class

400meter row

15 overhead squats 95/65lb

Rest 1 min and repeat for 5 total rounds

*score total time including rest

1 2 3 90