WOD for 5/30

Strength/Skill:
7x 3 Bear Complex (115/90)
– Power Clean + Front Squat + Push Press + Back Squat + Push Press

WOD:
For Time: 
– 20 Thrusters (95/70)
– 20 Double Unders
– 16 Thrusters
– 40 Double Unders
– 12 Thrusters
– 60 Double Unders
– 8 Thrusters
– 80 Double Unders
– 4 Thrusters
– 100 Double Unders

WOD for 5/23

*Reminder for Monday we are open from 9am-12pm and will be doing Murph with a bbq to follow.

Strength/Skill:
EMOM 12 – 4 Press (95/70) + 4 Push Press + ME Back Squat

WOD:
7 rounds for time:
– 10 Wall Balls (20/14)
– 10 Pull Ups
**Every minute 4 Burpees starting with 0:00

WOD for 5/22

Workout for 5/22

A. 10 x 150m Sprints – 20 Second Rest between
* If there are more than 6 tornadoes that touch down, or a steady dumping of softball sized hail, we’ll move this inside to a row

B.
1. AMRAP 2 Min (60 second rest)
2. AMRAP 4 Min (2 Min Rest)
3. Complete for time
– 10 Power Snatch (115/80)
– 20 Burpees to plate
– 30 OH Plate Lunges
– 40 Double Unders
– 1 Mile Run

**(1)You will have 2 minutes to get as far through these movements as possible, then rest. (2)Then you will have 4 minutes to get as far through them starting back at the beginning. (3) Then finally complete it all for time.

WOD for 5/18

Strength/Skill:
– Front Squat 5×4 @ 65% 1RM. 2 Second Pause in bottom

WOD:
A. AMRAP 8
– 4 Handstand Push Ups
– 8 Power Cleans (135/95)
– 12 Sit ups
**2 Minute Rest**
B. 8 Min AMRAP
– 4 Push Ups
– 8 Power Snatch (95/65)
– 12 V-ups