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Wednesday WOD 5/24/23

Wednesday Schedule: 6am/8am/9am/530pm WOD

STRENGTH:
Full Clean 1×1 10-12 minutes to find a heavy
WOD
10 min AMRAP
1-2-3-4-5. . .
Clean and Jerks (155/105)
1 Rope Climb (or 6 Inverted Ring Rows)

STRENGTH:
Full Clean 1×1 10-12 minutes to find a heavy
WOD
10 min AMRAP
1-2-3-4-5. . .
Clean and Jerks (155/105)
1 Rope Climb (or 6 Inverted Ring Rows)

STRENGTH:
Full Clean 1×1 10-12 minutes to find a heavy
WOD
10 min AMRAP
1-2-3-4-5. . .
Clean and Jerks (155/105)
1 Rope Climb (or 6 Inverted Ring Rows)

Comments Disabled| |

Tuesday WOD 5/23/23

Tuesday Schedule: 6am/8am/530pm – Open Gym 9am/530pm

STRENGTH:

Full Snatch 1×1 10-12 minutes to find a heavy
WOD FOR TIME:
30/24 Calorie Row
30 Burpees
30/24 Calorie Row
24 Box Jump Overs (24/20)
30/24 Calorie Row
18 Burpee Box Jump Overs (30/24)

STRENGTH:

Full Snatch 1×1 10-12 minutes to find a heavy
WOD FOR TIME:
30/24 Calorie Row
30 Burpees
30/24 Calorie Row
24 Box Jump Overs (24/20)
30/24 Calorie Row
18 Burpee Box Jump Overs (30/24)

STRENGTH:

Full Snatch 1×1 10-12 minutes to find a heavy
WOD FOR TIME:
30/24 Calorie Row
30 Burpees
30/24 Calorie Row
24 Box Jump Overs (24/20)
30/24 Calorie Row
18 Burpee Box Jump Overs (30/24)

Comments Disabled| |

Monday WOD 5/22/23

Monday Schedule: 6am/8am/9am/530pm – SPIN 530pm

SIGN UP FOR MURPH ON SATURDAY IF YOU PLAN TO ATTEND PLEASE

WOD
5 sets for time:
200m Run
15 Pull-ups
30 Push-ups
45 Squats
200m Run
-rest 3 minutes between sets-

WOD
5 sets for time:
200m Run
15 Pull-ups
30 Push-ups
45 Squats
200m Run
-rest 3 minutes between sets-

WOD
5 sets for time:
200m Run
15 Pull-ups
30 Push-ups
45 Squats
200m Run
-rest 3 minutes between sets-

Comments Disabled| |

Saturday WOD 5/20/23

Saturday WOD 830AM – SPIN 7AM

Teams of 2
SHOW UP AND SEE

Teams of 2
SHOW UP AND SEE

Teams of 2
SHOW UP AND SEE

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Friday WOD 5/19/23

Dont forget to grab your tank NOW. They are going quick!!!

Friday Schedule: 6am/8am/9am WOD – Open Gym 430pm

STRENGTH
Overhead Squat 3×3 “choose your weight”
Power Snatch 3×1 at 85% of 1RM Full Snatch
FOR TIME:
60 Wall Balls (20/14)
30 Power Cleans (135/95)
60 Wall Balls (20/14)

STRENGTH
Overhead Squat 3×3 “choose your weight”
Power Snatch 3×1 at 85% of 1RM Full Snatch
FOR TIME:
60 Wall Balls (20/14)
30 Power Cleans (135/95)
60 Wall Balls (20/14)

STRENGTH
Overhead Squat 3×3 “choose your weight”
Power Snatch 3×1 at 85% of 1RM Full Snatch
FOR TIME:
60 Wall Balls (20/14)
30 Power Cleans (135/95)
60 Wall Balls (20/14)

Comments Disabled| |