WOD

Thursday 04/06/17

“The Ghost”
6 rounds, 1 min per station, of:
Row (calories)
Burpee
Double Under
Rest 1 min

Wednesday 04/05/17

“Power Amanda”
9-7-5
Muscle up
Power Snatch 155/105

Tuesday 04/04/17

“Ominous”
15 min partner Amrap:
50-40-30-20-10
Wall Ball 20/14, 10’/9′
Box Jump/Step up 24/20
KB Swing 1.5/1

Monday 04/03/17

“Deadpool”
4 rounds for time of:
Run 400m
20 Deadlifts 155/105

Sunday 04/02/17

Open gym 2 – 5

Running Club 2pm @ Craighead

Saturday 04/01/17

The team wod is back. Bring a friend.

Team Wod 9am

Friday 03/31/17

“Super Mario World”
3 Cycles of:
Every Minute for 4 min
10 thrusters 75/55
Max burpees

*rest 1 min between cycles

Thursday 03/30/17

“Resident Evil”
Tabata deadlift 185/125
Tabata hang power clean 135/95
Tabata Row (calories)
Tabata Slam Ball

Wednesday 03/29/17

Linear Strength W12D03
Bench Press
8×3

-then-

“Contra”
4 rounds for time of:
50 Double Unders
30 Push-ups

Tuesday 03/28/17

Linear Strength W12D01
Shoulder Press
8×3

-then-

“Halo”
6 min AmRep
Shoulder to Overhead 135/95
*10 Box Jumps when the bar is put down

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