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

Monday 03/27/17

Linear Strength W12D01
Back Squat
8×3

-then-
Optional
For Time: 1 mile Run
or
For Time: 1600m Row

Sunday 03/26/17

Open Gym 2 -5

Running Club @ 2

Note: Judges for open “do overs” or “make ups” will not be available. Make arrangements before coming if you plan to do 17.5 and need judged.

Saturday 03/25/17

Wod Brief at 9am. Heat 1 at 9:15. Come sign up for a heat, cheer, and/or hangout.

We will be hanging out after the final heat. Bring some food, games, and BYOB.

Workout 17.5

10 rounds for time of:
9 thrusters
35 double-unders

Men use 95 lb.
Women use 65 lb.

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