4.29.17 WOD

***Sunday Open Gym***
Open gym on Sunday from 10:30am – noon.

Benchmark WOD:
“Elizabeth”
21-15-9 Reps of:
Squat Cleans – 135/95
Ring Dips

4.28.17 WOD

WOD:
3 Rounds of:
400m Run
7 Bar Muscle-Ups
30 KB Snatches – 53/35

*25 minute time cap.

4.27.17 WOD

Skill/Strength:
Max Effort 100/80 Calorie Row

WOD:
AMRAP in 15 Minutes of:
100ft Walking Lunges
20 Box Jumps – 24/20
30 Ab-Mat Sit-Ups

4.26.17 WOD

Skill/Strength:
5×8 Seated Dumbbell Press

and

5×10 Banded Face Pulls

WOD:
21-18-15-12-9-6-3 Reps of:
SDHP (Sumo Deadlift High-Pull) – 75/55
Push-Jerk (Shoulder to Overhead) – 75/55

4.25.17 WOD

Skill/Strength:
3×3 1 1/4 Front Squat

WOD:
Buy-In: 100 Double-Unders

5 Rounds of:
10 Front Squats – 115/75
10 Chest-to-Bar Pull-Ups

Cash-Out: 100 Double-Unders

4.24.17 WOD

Skill/Strength:
5×8 Single Leg Romanian Deadlift

and

5×1 Minute of Hollow Hold

WOD:
5 Rounds of:
1 Minute: Deadlift – 185/135
1 Minute: Push-Ups

-Score(s) = Total reps for each exercise.

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