WOD:Tuesday(21APR15)

WOD:Tuesday(21APR15)

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

WOD
Work up to a 5RM hang snatch

For time:
20 box jumps 28/32
15 hang squat snatches, 90% of 5RM
20 bar or ring muscle-ups*
15 hang squat snatches, 90% of 5RM
20 box jumps 28/32
*scaled 40 ring dips

Extra Credit
Work up to a 10RM snatch grip deadlift
10×95% of 10RM

RDLs
3×10 @ 80% of snatch grip dead

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WOD:Monday(20APR15)

WOD:Monday(20APR15)

Last week of 10’s!!!

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

WOD
Work up to a 10RM back squat
Rest 3mins
10×95% of 10RM
Rest 3mins
10×90% of 10RM

Work up to a 10RM push press
Rest 3mins
10×95% of 10RM

For time:
5 rounds:
30 sec AMRAP
Double KB thruster 35/53
30 sec rest
30 sec AMRAP burpees
30 sec rest

Extra Credit
3×10 strict pull ups AHAP

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SundOly(18APR15)

SundOly(18APR15)

9:30: Oly lifting

11am: Hero WOD

“Gaza”
5 rounds for time of:
35 kettlebell swings, 1/1.5 pood
30 push-ups
25 pull-ups
20 box jumps, 28/32 inch box
1-mile run

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U.S. Air Force Major Lucas “Gaza” Gruenther, of Twain Harte, California, died Jan. 28, 2013, when his F-16 jet went down in the Adriatic Sea off the coast of Italy. Gruenther was in the 555th Fighter Squadron where he served as an F-16 Flight Lead for the 31st Fighter Wing, Aviano Air Base, Italy. Gruenther is survived by his wife, Cassy; daughter, Serene, born just a week after his death; parents, Romel Mathias and Joseph Malin; brother and sister-in-law, Alex and Britton; brother, Chance Hildreth; grandmothers, Melba Mathias and Brigitta Gruenther; and many aunts, uncles, cousins and friends. He is preceded in death by his grandfathers, Robert Mathis and Col. Donald Gruenther.

WOD:Friday(17APR15)

WOD:Friday(17APR15)

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

WOD
-Gainzville-
This session is all about the gainz. Putting in the work today will pave the road towards increased strength and work capacity. In honor of your gainz we will be refueling all athletes with a post WOD donut or beer* See you there you there!

*beer will only be available after 4:30pm

Extra Credit
Annie
50-40-30-20-10reps of
Doubleunders
Sit-ups

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WOD:Thursday(16APR15)

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

Yoga-
6:30pm

Open Gym WOD:
10 Sec Push-ups
10 Sec Rest
20 Sec Mtn Climbers
10 Sec Rest
30 Sec Burpee’s
10 Sec Rest
40 Sec Russian Twist w/plate 15/25
10 Sec Rest
50 Sec Sit-ups
10 Sec Rest
60 Sec Squats
10 Sec Rest
70 Sec Pull-ups
10 Sec Rest
80 Sec Jumping Jacks
10 Sec Rest
90 Sec Doubleunders
10 Sec Rest
100 Sec Plank
1 Minute Rest
Then REPEAT again from the start!
(Score = Total reps from both rounds)

* 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.