WOD:Friday(1MAY15)

WOD:
5am, 6am, 9am, noon, 4:30pm, 5:40pm, 6:30pm

WOD:
Every 2:15mins
5 strict pull ups AHAP
8 back squats at 90% of 8RM
8 push press at 90% of 8RM
5 strict pull ups AHAP
8 back squats at 90% of 8RM
8 push press at 90% of 8RM
5 strict pull ups AHAP
8 back squats at 90% of 8RM
8 push press at 90% of 8RM
5 strict pull ups AHAP
(3 sets of squats/3sets of push press/5sets of pull-ups)

Extra Credit
“Farewell Holly”
Partner WOD
For time:
60 partner burpees
60 partner wall balls 14/20
60 hang power cleans 65/95 (can not drop bar)
60 calorie row (break up whatever way you want)

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Thursday(30APR15)

Open* gym hours-
6am-7am
9am-10am
4:30-7:30pm

Yoga-
6:30pm

Open Gym WOD:
For time:
-400m Run
-15 Tire flips
-800m Run
-10 Tire flips
-1,600m Run
-5 Tire flips
-800m Run
-10 Tire flips
-400m Run
-15 Tire flips

Open gym is a time for you to do the workout of the day, do any WODs you’ve missed or hit up that workout you’ve been dying to try or even hit up skills, active recovery, mobility work.

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WOD:Wednesday(29APR15)

WOD:
5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD
Pre WOD mobility

10mins to work up to a 3RM hang clean
Rest 2mins
3@95% of 3RM
Rest 2mins
3@90% of 3RM

5min AMRAP-
5 muscle ups*
10 cleans 105/155

*scale- 5 dips or 10 push ups

Extra Credit
Barbell Shrugs
4×8 AHAP
Single arm press (KB or DB)
4×8 each side AHAP

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WOD:Tuesday(28APR15)

WOD:
5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD
10mins to work up to a 3RM hang snatch
Rest 2mins
3@95% of 3RM
Rest 2mins
3@90% of 3RM

10mins to work up to a 8RM back squat
Rest 3mins
8@95% of 8RM

For time:
5 rounds of-
10 toes to bar
10 wall balls 14/20

Extra Credit
8RM snatch grip deadlift
8@95% of 8RM
Bent over row
4×8 AHAP

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WOD:Monday(27APR15)

WOD:
5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD
Work up to a 8RM push press

Work up to a 5RM jerk (of choice)
Rest 3mins
5×95% of 5RM jerk

For time:
21-15-9 reps of:
Deadlifts 155/225
Box jumps 20/24
Handstand push-ups

Extra Credit
3×10 strict pull ups AHAP

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