Monday 05/08/17

Linear Strength W02D01

Back Squat
4 x 8

-then-

“Drax”
5 Min AmRep
Squat Clean 185/125
*30 Double Under EMOM

Sunday 05/07/17

Open gym 2 – 5

Saturday 05/06/17

Team Wod @ 9am

Friday 05/05/17

“Partner Kelly”
5 rounds for time of:
Team Run 400m
30 Box Jumps 24/20
30 Partner Alternating Wall Balls 20/14

Thursday 05/04/17

Linear Strength W01D04
Bench Press
4 x 8

-then-

“Lift and Haul”
12 Min Amrap
5 Deadlift 275/185
100m Weighted Run
*Pick Object and Run
*Don’t run with same object twice in a row

Wednesday 05/03/17

Linear Strength W01D03
Clean & Jerk
3 RM

-then-

“EMOM Likes to Clean”
10 EMOM
1 Clean + Hang Clean + Jerk

Tuesday 05/02/17

Linear Strength W01D02
Shoulder Press
4 x 8

-then-

Death by Burpees

Monday 05/01/17

Linear Strength W01D01

SuperSet: 4 Sets of 8 Reps at each movement
Back Squat
Bent Over Barbell Row

-then-

“Blonde Annie”
25-20-15-10-5
Dumbbell Snatch 50/35
50-40-30-20-10
Abmat Sit up

Sunday 04/30/17

No open gym 

Running club cancelled. 

Saturday 04/29/17

Team wod @ 9am

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