Wednesday, June 6th, 2018 WOD

Our June Member of the Month Lili!! Give her a high five next time you see her in the Box!


Strength
In 16 minutes Complete 5 Supersets

Ia) BB Deadlifts: 5 reps
Ib) Banded PVC Lat Pulldowns: 8-10 reps

WOD
“Keg Legs”
AMRAP 18 mins

400 meter Run
16 Alternating Pistol Squats
8 Box Jumps (24/20)
16 Push-Ups
200 Meter Run
8 Alternating Pistol Squats
4 Box Jumps
8 Push-Ups

Monday, June 4th, 2018 WOD

Raise the roof Tom!!


Strength
On-The-Minute

Power Snatch + Overhead Squat
2 + 1
2 + 2
2 + 3
2 + 4
Rest
Rest
1 + 2
2 + 2
3 + 2
4 + 2

WOD
“Gaspin’ ”
On the 2 minutes: complete 6 sets

30 Double Unders (60 SUs)
5 Front Squats (135/95)
5 Burpees over Bar

L3: 115/85
L2: 105/75
L1: 95/65

Thursday, May 31st, 2018 WOD

Last day anyone will see this mug for a while. Pass along your adieu’s.

Strength
Power Clean + Thruster
On-The-Minute (11 Minutes Total)

Squat Clean + Push Press
1+1
2+1
3+1
4+1

– REST 3 Minutes –

Power Clean + Thruster
1+1
1+2
1+3
1+4

WOD
Complete for Time

1000m Row
25 Wall Balls (20/14)
20 KBS (53/35)
15 Box Jumps (30/24)
20 KBS
25 Wall Balls
Run 400m