WOD

Helen

RUN 400 M

21 KB Swings

12 Pullups

x3

WOD

20 MIN AMRAP

Row 500

20 Alternating DB Snatches

25 V-UPS

Class Schedule

Thursday 5-17-18

Class 530 AM

515 PM

630 PM

Friday 5-18-18

Class 530 AM ONLY

Saturday 5-19-18

Open GYM 9 AM -1030 AM

WOD

Back Squats

9x3 @ 65%

Close Grip Bench Press

3x10

DB One ARM Row

3x10

Back Extensions

3x8

Russian Twists

3x20

Band Hip Thrusts

3x20

WOD

50 HSPU

50 T2B

50 Cals

50 Box Step Ups

50 Walking Lunge Steps

For time

20 MIN TIME CAP

WOD

12 MINS to Build up to heavy Triple on the Push Press

21-15-9

Deadlifts

Box Jumps

12 MIN Time Cap

WOD

12 MINS to Build up to heavy Triple on the Push Press

21-15-9

Deadlifts

Box Jumps

12 MIN Time Cap

Today No Open gym until 430 PM

WOD

2 Rounds

20 Pullups

Run 400 M

40 Pushups

RUN 400 M

'60 Air squats

for time

WOD

Partner triple 3

Row 3000 M

300 DU

Run 3 MILES

No 630 PM Class TODAY 5-11-18

WOD

200 M RUN

7 Hang Powe cleans

21 Situps

Rest 5 MINS

5 MINS maX CALS Bike/ROW/Ski Erg