We’ve had a huge response for the “To the Lost…” Hero Challenge! Today marks the last day for registration.  The WOD will be released this Friday!

WOD

7X1 Hang Clean & Jerk – heaviest possible, rest 60 sec.

Then…

3 rounds for time:

Run 400m
14 Ring Dips
7 Power Clean & Jerks 165/105#

Do Work…

WOD 

High Bar Back Squat: 6×5  @80% – rest 60 sec.

Then…

For time:

50 Double-Unders
30 Hand Release Push Ups
20 TTB
50 Double-Unders
20 Hand Release Push Ups
15 TTB
50 Double-Unders
10 HSPU
10 TTB

Do Work…

We will be adding a 7pm class with Coach Misty on Monday nights the week after Memorial Day!

WOD

7X1 Hang Snatch – heaviest possible, rest 60 sec.

Then…

4 rounds for total working time of:

15 Hang Power Snatches 75/55#
10 Strict Pull-ups
15 Burpees

*Rest 1:00 after each round.

Do Work…

WOD 

HBBS: 6X2 @80%

Then…

For time:

100 Double-Unders
50 Ab-Mat Sit-ups
40 (steps) Walking Lunges (front rack) 135/95#
30 Shoulder to OH 135/95#
20 HSPU

Do Work…

WOD

7X1 3-Position Clean  heaviest possible, rest 60 sec.

*Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar.

Then…

“Jackie”

Row 1k
50 Thrusters 45#
30 Pullups

Do Work…

WOD

High Bar Back Squat: 6×4 @80%

Then…

3 rounds for time of:

Run 400m
10 Chest to Bar Pull-Ups
21 KBS 32/24kg

Do Work…

WOD 

7X1 3-Position Snatch – heaviest possible, rest 60 sec.

*Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar.

Then…

10 minute AMRAP of:

6 HSPU
30 (steps) BB Walking Lunges (front rack) 75/55#
60 Double-Unders

Do Work…

WOD

Front Squat: 6×2 @80%

For time:

100 Double-Unders
50 Hand Release Push Ups
30 Toes To Bar
30 Over Head Squats 95/65#
30 Barbell Step Ups (front rack) 20″, 95/65#

Do Work…

Rest Day! If you’ve missed a day come on in and make it up! If you’ve missed more than one day, the squats from Tuesday reside at the top of the list To Do List!

The T-Shirt design for the first annual “To the Lost…” Hero Challenge has been completed!  We’ve ordered a limited amount so sign up now to reserve yours! If you’ve already signed up, please invite your friends and family to sign up and come help us celebrate this Memorial Day in our own unique way.

WOD 

7X1 2-Position Clean + 1 Jerk – heaviest possible, rest 60 sec.

*Notes: Position #1 is from the floor, Position #2 (without dropping the bar) is the low-hang – approximately 2″ from the floor. The Jerk comes after the 2nd position Clean.

Then…

6 rounds for total working time of:

20 KBS 24/16kg
15 Burpees

Rest 1:1 for first 3 rounds, then 2:1 for final 3 rounds. (Ratio is WORK:REST.)

Do Work…