Saturday 06/11/16

Team wod @ 9am

Friday 06/10/16

1 Attempt to set:
Max HSPU
Max Push up

then

10 Min Amrap (Partner)
250m Row
*Switch

Thursday 06/09/16

EMOM 14:
2 Clean & Jerks
Build weight during the first 7 rounds. Stick with the challenging weight for the rest.

For Time:
5-4-3-2-1
Hang Clean Thruster 135/35
Bar Muscle Up
Rest 2 Minutes
Repeat

Wednesday 06/08/16

18 Min Amrap
15 Overhead Squats 75/55
12 Burpee over bar
9 Hang Power Snatches 75/45

Tuesday 06/07/16

sumodl

In front of a clock set for 12 minutes:
1 minute of Box Jumps 30/24
1 minute of Sumo Deadlift High Pull 115/85
2 minutes of Box Jumps 30/24
2 minutes of Sumo Deadlift High Pull 115/85
3 minutes of Box Jumps 30/24
3 minutes of Sumo Deadlift High Pull 115/85

Monday 06/06/16

Every 3 minutes for 15 minutes
5 Back Squats

then

4 Rounds for time:
400m Run
25 Wall Balls 20/14, 10ft/9ft

Friday 06/03/16

ror3

Closed for Rampage On The Ridge 3 Prep

ROR3 Webpage
ROR3 Facebook

Thursday 06/02/16

Hang Snatch
1/1/1/1/1/1/1

then

7 Min Amrap
Kettlebell Snatch 1.5/1
*Alternate Arms every 10 reps
Bell doesn’t have to touch ground.

We will be closed Friday to prepare for ROR3.

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