HERO WOD Saturday May 11th

SEE YOU GUYS AT 9:30 A.M.!!

“Culbreth”

For time:

1 Double under

1 Thruster @ 65lbs/45lbs

2 Double unders

2 Thrusters @ 65lbs/45lbs

Continue adding 1 double under and 1 thruster every round until you reach 20 of each movement.

*At the end of round 5 do 5 burpees.

*At the end of round 10 do 10 burpees.

*At the end of round 15 do 15 burpees.

*At the end of round 20 do 20 burpees.

WOD Friday May 10th

STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th!

Warm up: 1 Minute in the Bottom of a Squat, 10 Glute ham Raise, 10 Kang Squats

1. Every 2 Minutes for Alternating Sets, 5 of Each (20 min total):

1st 2 minutes: Back Squat (Descending Reps but Increasing Weight Each Set 5, 4, 3, 2, 1)

2nd 2 minutes: Deadlift (Descending Reps but Increasing Weight Each Set 5, 4, 3, 2, 1)

*Weights Should be Heavier than last week*

2. As many Reps as possible in 5 minutes:

Buy in: 500 Meter Row

Burpees

WOD Wednesday May 8th

STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th!

Warm up: Stretch/Empty Bar Work, Get your Power Clean station Ready

For Time:

50 Walking Lunges

5 Power Cleans

40 Box Jump overs

4 Power Cleans

30 Handstand Push ups

3 Power Cleans

20 Pistols

2 Power Cleans

10 Muscle ups

1 Power Clean

10 Muscle ups

2 Power Cleans

20 Pistols

3 Power Cleans

30 Handstand Push ups

4 Power Cleans

40 Box Jump Overs

5 Power Cleans

50 Walking Lunges

*Add Weight for Each set of Power Clean up to 1 Rep and then Decrease Weight for Each set of Power Clean back to 5 Reps

HERO WOD Saturday May 4th

SEE YOU GUYS AT 9:30 A.M. !

Glen

For time:
30 Clean and jerks @ 135/ 93
Run 1 mile
10 Rope climbs
Run 1 mile
100 Burpees

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

WOD Friday May 3rd

STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th!

Warm up: 1 Minute in the Bottom of a Squat, 10 Duck Walk Steps, 10 Kang Squats

1. Every 2 Minutes for Alternating Sets, 5 of Each (20 min total):

1st 2 minutes: Back Squat (Descending Reps but Increasing Weight Each Set 9, 7, 5, 3, 1)

2nd 2 minutes: Deadlift (Descending Reps but Increasing Weight Each Set 9, 7, 5, 3, 1)

*Weights Should be Heavier than last week*

2. For Time:

10, 8, 6, 4, 2

Bench Press

Strict Pull up