WOD

Run 200 M

Rest 1:1

Run 400 M

Rest 1:1

Run 800 M

Rest 1:1

Run 1 MILE M

WOD

Every 4 MINS for 4 rounds

5 Squat Cleans

Rest 5 MINS

WOD

30/25 Cals On Assualt Bike

15 Squat Cleans

for time

WOD

20 Min AMRAP

Row 500 M

10 Burpee Box JUMPs

15 V- UPS

NO 630 PM Class tonight 6-1-18

WOD

Back Squat

5x2 @ 85-90 %

Revrse Lunges

3x8/8

GHD Situps

3x10

Split Squats

3x8/8

3x10

Back Extensions

After Party

If time Row/ Bike/ Ski Erg 1000 M Or Run 800 M

WOD

Partner WODs

20 MIN AMRAP

10 Box Jump Overs

15 Russian Swings

10 ABmat Situps

After Party

Bulletproof Shoulders

WOD

Run 800 M

Rest 1:1

Run 400 M

Rest 1:1

Run 200 M

Rest 1:1

Run 800 M

Rest 1:1

Run 400 M

Rest 1:1

Run 200 M

WOD

Bench Press

5-4-3-2-1

Deadlifts

9x2 @ 70% Rest 30 Seconds after each set

Box Step Ups

3x10/10

Band ROws

3x15

Band Hip Thrusts

3x20

Band Tricep Extensions

3x25

CLASS @ 9 AM ONLY 5-28-18

NO 630 PM Class today 5-25-18

WOD

1 MIN Cal Row

Rest 30 Secs

1 MIN Situps

Rest 30 Secs

1 MIN Cal Bike

Rest 30 Secs

1 MIN Alternating DB Snatches

Rest 1 MIN

x4