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Wednesday-April 22


“DT” is in honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Wednesday’s WOD:
Press 3 x 5
(add weight)

“DT”
5 Rounds for time:
12 Deadlift (155/105)
9 Hang Power Clean (155/105)
6 Push Jerk (155/105)

Tuesday-April 22


We are going to be doing some home improvement over the next few days! We are filling both tramp pits and the foam pit to open up tons of new floor space! Work will begin early Tuesday morning and you will not be able to park along the west side of the building in the parking spaces nearest to the building. Work should be completed by Friday.

Tuesday’s WOD:
3 x 1 complex
Snatch Grip Deadlift x 2
Pause at the hang for 2 second
Full Hang Snatch x 1
(Work up to perform the complex 3 times at the heaviest weight possible without failing)

16min EMOM
Even minutes: Hang Power Snatch + OHS (can be done as 1 full Snatch from the hang)
Odd minutes: Full Snatch x 2
(use 70-75% of your 1RM snatch)

Monday-April 21

This week begins the second half of this cycle, week 4 of 6. Focus on continuing to add weight to the strength movements; back squats, press and deadlift. Even if its only 1 pound from your last lifting session just continue to add weight and promote growth.

Monday’s WOD:
Back squat 3 x 5
(add weight)

12min AMRAP:
Ascending Ladder starting with 5 of each:
Box Jump (24/20)
Pushups
Toes-to-bar
5 reps each, then 6 each, then 7..8..9…

Friday-April 17

Friday’s WOD:
Back Squat 3 x 5
Add weight from last time

With a continuously running clock:
2 min: Max Burpee
then
2 min: Max DU
then
8 min max rounds 5 Pullups 10 Wallballs
then
Perform the number of Burpees and double unders you completed in the first 4 minutes.

**You must complete 30 burpees and 50 DUs at a minimum to end the workout

Thursday-April 17


Gym will be open for regularly scheduled classes on Good Friday!

Thursday’s WOD:
Muscle Up skill work/transition work

Active recovery and mobiity

Wednesday-April 16

Wednesday’s WOD:
Deadlift 3 x 5
(add 10 lbs from last time)

3-5 Prowler Pushes with bodyweight load

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