Category: News and Events

Skill work: Ring muscle up progression WOD “Mary” AMRAP in 20 minutes 5 HSPU 10 pistols15 pull ups

5×5 back squat add 5# from last lift For time: 800m run 5 KB swing 35/53 5 Box jumps 20/24 5 Burpees 600m run 10 KB swing 10 Box jumps 10 Burpees 400m run 15 KB swing 15 Box jumps 15 Burpees 200m run 20 KB swings 20 Box jumps 20 Burpees

Tuesday 3 May 5×5 dead lifts add 5# from last lift 12 minute AMRAP 5 power cleans 65/70% of 1 RM 5 push press same weight 10 T2B (toes to bar)

5×5 front squats add 5# from last lift 2 rds. for time: Run 400 m then: 3 cycles of 1 rope climb 10 hand release push ups 15 KB swings (American) 35/53 then: Row 500 m

5×5 back squat add 5# to last lift WOD for time perform 50 reps ofBar burpee / clean and jerk65#/95#With hands on the bar drop and do a push up on top of the bar, stand with bar into a full clean then jerk

HSPU work/ practice not for time- 5 rds. 400m run/500m row

Turkish get up practice WOD 4RFT3 muscle ups or scaled 9 C2B pull-ups & 9 dips5 power cleans 105#/155#10 lateral jump over bar

Every 2 minutes for 20 minutes perform 5 bench press at 70% of 1 RM and 5 strict pull-ups WOD 4 RFT:20 sumo deadlifts 35/53# KB20 KB swings (American) 35/53#200m run

5×5 OH squats add 5# to last liftEMOM for 12 minutes 1st min 15 wall balls 14/20#2nd min 200m row