WODs 6.24.19 - 6.28.19 - One week free trial for all new people

We are currently offering all newcomers a one week free trial. We are also offering all spouses and kids a one month free trial. Grab somebody by the ear and drag them in the gym.

Monday

Back Squat
3-Rep Heavy

Conditioning
"Escape from Wonderland"
3 Rounds:
75 Double-Unders
50 Air Squats
25/18 Calorie Row

Extra Work - Midline
Tabata GHD Sit-Ups
Rest 1:00
Tabata Hip Extensions

Tuesday

Deadlift
15:00 total to build to:
1. Heavy Single
2. Heavy 10-Rep

Conditioning
"El Nino"
For Time:
1 Mile Run
50 DB Snatches (50/35) - Do not drop DB from overhead
400 Meter Sandbag Run (50/35)
30 Pull-Ups
20 Burpee Box Jumps (24"/20")

Wednesday

Front Squat
Heavy Set of 3

Conditioning
"Walmart"
Teams of 3, AMRAP 30:
7/5 Calorie Assault Bike
10 Medball Squat Jumps (30/20)
5 Power Clean and Jerks

1st 6 Rounds - 95/65
2nd 6 Rounds - 115/85
3rd 6 Rounds - 135/95
4th 6 Rounds - 155/105

Parters cycle through full rounds, one at a time. Weights climb every (6) rounds, or in other words, after each partner has cleared the weight two times.

Thursday

Strict Handstand Pushups
1 Attempt for Max Repetitions

Strict Pull-Ups
1 Attempt for Max Repetitions

Conditioning
"Helen"
3 Rounds:
400m Run
21 KBS (53/35)
12 Pull-Ups

Recovery Bike
10:00 Effort
Mins 1+2 - Light
Mins 3+4 - Moderate
Mins 5+6 - Moderate/Fast
Mins 7+8 - Moderate
Mins 9+10 - Light

Friday

Power Snatch Complex
On the 2:00 x 5 Sets:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

Conditioning
"Bartender"
AMRAP 10: 135/95
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Midline
4 Rounds, Not for Time:
18 Banded Good Mornings
15 x 4-Count Flutter Kicks
12 Glute Bridges

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