WOD for 4/30

Stretch/Mobility

WOD: Victoria (Sandy Hook Hero WOD)
5 Rounds for Time: 
– 10 Thrusters (95/65)
– 14 Box Jumps (24/20)
– 12 SDHP (95/65)
– 12 Burpees
– 27 KB Swings (53/35)

*Keep an eye out for an email in regards to schedule changes

Saturday:
8-9am – Competitor Class (will send out details)
9-10am – Free Class
10am-noon – Open Gym

Sunday:
9-11am – Open Gym

Since the 6:30am class has become the new 7am class we’ve decided to go back to one class in the morning. We will be starting 5:45-6:45am on 5/5

WOD for 4/25

Strength/Skill:
– 8×3 Thruster @ 90% of 1RM

WOD:
For Time: 
– Squat Clean and Jerk (155/115) – 1 up to 10
– Deficit HSPU (45s/25s) – 10 down to 1

Each Round should equal 11 reps. For example – 1 SCLN and Jerk + 10 HSPU, next round 2 SCLN and Jerk + 9 HSPU, all the way to the last round of 10 SCLN and Jerk + 1 HSPU.

If anyone is interested there’s been some talk of possibly heading over to Illegal Pete’s on Broadway and Alameda for a bite to eat and some drinks tonight to get together and bid farewell to Sonia who’s moving to Alaska tomorrow. Keep an eye out for details, probably be sometime around 730pm.

WOD for 4/22

WOD:
A. AMRAP 5 Min:
– 500m Row
– ME Wall Balls
**Rest 3 Minutes THEN**
B. AMRAP 5 Min:
– 15 Ground to Overhead (135/95)
– ME Burpee Box Jumps (24/20)
**Rest 3 Minutes THEN**
C. AMRAP 5 Min:
– 200 Double Unders
– ME HSPU
**Rest 3 Minutes THEN
D. AMRAP 5 Min:
– 40 Pullups
– ME Pushups

Score = Total Amount of ME reps

WOD for 4/21

Strength/Skill:
– 8×3 OHS @ 90% of 1RM

WOD:
AMRAP 22 Mins (done in partners):
– Partner A runs one 400M Sprint.
– Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back. Switch and repeat. (score is reps of hang power clean and jerks)
THEN
– Partner A runs 400M
– Partner B does AMRAP Back squats from floor. Switch and repeat. (Each back squat = 1pt).
THEN
– Partner A runs 400M
– Partner B does AMRAP Double Unders. Switch and Repeat. (Score is each 10 DUs = 1pt)
THEN
– Partner A runs 400m.
– Partner B does AMRAP Burpees. Switch and repeat (Score is every 5 Burpees = 1 pt.).
*If completed before 22mins begin from the the beginning again.