• Monday May 21st



    WOD

    BB/Strength
    EMOMx20
    Min 1-5 1 Hang Power Clean + 1 Power Clean @Launch + 1 Jerk
    Min 6-10 1 Power Clean + 1 FS + 1 Jerk
    Min 11-20 1 Clean & Jerk Climbing HAP

    Capacity/Conditioning
    2 Rnds
    5 Deadlifts 275/195
    10 Bar Facing Burpees
    then
    2 Rnds
    5 Deadlifts 225/155
    10 Bar Facing Burpees

  • Sunday May 20th



    WOD

    Buy In/Out
    Run 400m
    then
    6 Rounds of
    6 KBS 2/1.5
    6 Box Jump Up/Over 30/24
    6 Hang Power Snatch 95/65
    6 HSPU
    6 Squat Clean Thruster 95/65
    6 C2B Pull Ups

    Time Cap 33:00

    FX
    Buy In/Out
    Run 400m
    then
    4 rounds of
    6 KBS 1.5/1 1/25#
    6 Box Jump/Step Up/Over 24/20 20/14
    6 Hang Power Snatch 75/55
    6 HSPU/Pike/Stink Bug/DB Press
    6 Power Clean + Thruster
    6 Pull Ups/Ring Rows

  • Friday May 18th



    WOD
    21-15-9 reps of
    Alternating DB Snatch 45/35
    Front Rack Lunges 115/85
    Bar Facing Burpees

    then

    "Weekenders"
    3 sets 10 reps of
    Straight Bar Curls HAP
    then
    3 sets of 21's

  • Thursday May 17th


    WOD

    BB/Strength
    OHS
    3-3-2-2-1-1-1 climbing to heavy as possible


    Capacity/Conditioning
    10-9-8-7-6-5-4-3-2-1 reps of
    Push Press 95/65
    **30 II Unders between ea set ending on II's

    FX
    OHS/OHL
    3-3-3-3-3-3

    10-9-8-7-......
    Push Press 95/65 75/55
    2:1 Single Unders




  • Wednesday may 16th



    WOD
    3 Rounds of
    15 Deadlifts 185/125
    10/6 Strict HSPU
    then
    3 Rounds of
    10 Power Cleans 155/105
    15 Toes 2 Bar
    then
    3 Rounds of
    5 Snatch 135/95 (P/S/S)
    5/3 Bar Muscle Ups

    FX
    3 Rnds
    15 Deads 135/95 115/85
    DB Strict OH Press
    3 Rnds
    10 Power Cleans
    15 Sit Ups
    3 Rnds
    5 Power Snatch
    5 Strict Pull Ups/Negatives/or Strict RR  

  • Tuesday May 15th

    Rest Day 

    Open/Active Recovery
    11-1 and 5:00-6:30

  • Monday May 14th

    WOD

    BB/Strength
    Back Squats
    5@75%
    5@78%
    3@83%
    3@85%
    1@88%
    1@93%
    1@95%


    Conditioning

    "Jackie"
    Row 1000m
    50 BB Thrusters 45/35
    30 Pull Ups



  • Sunday May 13th

    WOD

    10 RFT of
    10 Wallballs 20/14 @10'
    8 Hand Release Push Ups
    5/3 Strict Pull Ups
    2/1 Muscle Up
    Run 100m


    Time Cap 25:00


    FX
    7 RFT
    10 WB
    8 Push Ups
    5/3 Negatives
    2/1 Strict Dips
    Run 100m

  • Saturday May 12

    WOD

    2 Person Teams
    *Regional Style Event
    For Time complete
    2 Rounds of
    10 Snatch P/S/S . 175/110
    14 Bar Facing Burpees
    then
    2 Rounds of
    10 Snatch P/S/S 155/105
    16 BFB
    then
    2 Rounds of
    10 Snatch P/S/S 135/95
    18 BFB
    then
    2 Rounds
    10 Snatch P/S/S 115/85
    20 BFB

    Time Cap 20:00

    Only 1 athlete working at a time. 1 Bar and must change out weights as needed
    Split reps as needed


    FX
    2 Rnds
    10 Power Sn
    10 Burpees
    then
    2 Rounds
    10 Power Sn
    12 Burpees
    then
    2 Rnds
    10 Power Sn
    14 Burpees
    then
    2 rnds
    10 Power Sn
    16 Burpees

    Scale loads as needed. suggested loades
    95/65
    75/55
    65/45
    45/35
    10 Powe



  • Friday May 11th

    WOD

    Rest Day
    CLOSED

  • Thursday May 10th

    WOD

    BB/Strength 
    Front Squats
    5x3 Climbing HAP



    Capacity/Conditioning

    3 Rounds For Time of
    18 KBS 1.5/1
    15 OHS 95/65
    12 Pull Ups
    Run 400m

    Time Cap 18:00

  • Wednesday May 9th

    WOD

    BB/Strength
    EMOMx20
    Odd - 2 Bench Press climbing
    Even- Dbl TnGo Power Cleans + 1 Jerk climbing

    Capacity/Conditioning 
    AMRAPx10
    10 S2OH 115/85
    10 GS Box Jumps 24/20
    10 T2Bar
    30 II Unders



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