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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)

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Thursday WOD 5/18/23

HAPPY BIRTHDAY MAYOR LARRY!

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

7 MIN AMRAP
10 Shuttle Runs
10 Dumbbell Snatch (50/35)
3 min break -@10:00-
7 MIN AMRAP
10 Shuttle Runs
10 Handstand Push Ups
3 min break -@20:00-
7 MIN AMRAP
10 Shuttle Runs
10 Burpee Box Jump Overs (24/20)

7 MIN AMRAP
10 Shuttle Runs
10 Dumbbell Snatch (50/35)
3 min break -@10:00-
7 MIN AMRAP
10 Shuttle Runs
10 Handstand Push Ups
3 min break -@20:00-
7 MIN AMRAP
10 Shuttle Runs
10 Burpee Box Jump Overs (24/20)

7 MIN AMRAP
10 Shuttle Runs
10 Dumbbell Snatch (50/35)
3 min break -@10:00-
7 MIN AMRAP
10 Shuttle Runs
10 Handstand Push Ups
3 min break -@20:00-
7 MIN AMRAP
10 Shuttle Runs
10 Burpee Box Jump Overs (24/20)

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Wednesday WOD 5/17/23

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

FOR TIME:
800m Run
30 Pull-Ups
60 Push-Ups
90 Air Squats
400m Run
20 Pull-Ups
40 Push-Ups
60 Air Squats
200m Run
10 Pull-Ups
20 Push-Ups
30 Air Squats

FOR TIME:
800m Run
30 Pull-Ups
60 Push-Ups
90 Air Squats
400m Run
20 Pull-Ups
40 Push-Ups
60 Air Squats
200m Run
10 Pull-Ups
20 Push-Ups
30 Air Squats

FOR TIME:
800m Run
30 Pull-Ups
60 Push-Ups
90 Air Squats
400m Run
20 Pull-Ups
40 Push-Ups
60 Air Squats
200m Run
10 Pull-Ups
20 Push-Ups
30 Air Squats

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Tuesday WOD 5/16/23

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

STRENGTH:
Clean Deadlift 3×3
3 sets of 3 Clean Grip Deadlifts @100% of 1RM Clean
Squat Clean: 3×1 @85% of 1RM
AMRAP IN 15
15/12 Calorie Row
10 Thrusters (45/35)
15/12 Calorie Row
8 Thrusters (65/55)
15/12 Calorie Row
6 Thrusters (75/65)
15/12 Calorie Row
4 Thrusters (95/85)
15/12 Calorie Row
Max Squat Clean Thrusters (115/95) in the remaining time

STRENGTH:
Clean Deadlift 3×3
3 sets of 3 Clean Grip Deadlifts @100% of 1RM Clean
Squat Clean: 3×1 @85% of 1RM
AMRAP IN 15
15/12 Calorie Row
10 Thrusters (45/35)
15/12 Calorie Row
8 Thrusters (65/55)
15/12 Calorie Row
6 Thrusters (75/65)
15/12 Calorie Row
4 Thrusters (95/85)
15/12 Calorie Row
Max Squat Clean Thrusters (115/95) in the remaining time

STRENGTH:
Clean Deadlift 3×3
3 sets of 3 Clean Grip Deadlifts @100% of 1RM Clean
Squat Clean: 3×1 @85% of 1RM
AMRAP IN 15
15/12 Calorie Row
10 Thrusters (45/35)
15/12 Calorie Row
8 Thrusters (65/55)
15/12 Calorie Row
6 Thrusters (75/65)
15/12 Calorie Row
4 Thrusters (95/85)
15/12 Calorie Row
Max Squat Clean Thrusters (115/95) in the remaining time

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Monday WOD 5/15/23

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

STRENGTH:
Push Press + Jerk 5×2
5 working sets: 1 Push Press + 1 Split Jerk “Build in Weight”
WOD
Every 2:00 (8 sets)
10 Toes to Bar
10 Bench Press (115/75)
30 Double UndersMonda

STRENGTH:
Push Press + Jerk 5×2
5 working sets: 1 Push Press + 1 Split Jerk “Build in Weight”
WOD
Every 2:00 (8 sets)
10 Toes to Bar
10 Bench Press (115/75)
30 Double Unders

STRENGTH:
Push Press + Jerk 5×2
5 working sets: 1 Push Press + 1 Split Jerk “Build in Weight”
WOD
Every 2:00 (8 sets)
10 Toes to Bar
10 Bench Press (115/75)
30 Double Unders

Comments Disabled| |