Sunday, June 26 - Saturday, July 2

Sunday, June 26 - No Class

 

Monday, June 27

Strength: Back Squat 

  • 5x2

WOD: 18 Minute AMRAP

  • 10 Handstand Push-Ups 
  • 400M MB Run (14/20)
  • 2 Rope Climbs 

 

Tuesday, June 28

WOD: 5 Rounds for Time

Operation Red Wings Memorial Workout (honoring 6.28.05)

  • 28 Push-Ups
  • 28 Sit-Ups
  • 28 MB Over the Shoulder Toss (14/20)
  • 28 Walking Lunges w/ Plate Overhead (25/45)
  • 28 Deadlift (73/115)
  • 28 KB Swings (35/55)

*40 minute (hard) time cap 

 

Wednesday, June 29

Strength: 10 Minute EMOM

  • Minute 1: 8 Ring Toes to Bar
  • Minute 2: 30 Second Hollow Rock

WOD: For Time

Buy-In

  • 45 Calorie Row 

then...5-10-15-10-5

  • Thruster (63/95)
  • Bar-Facing Burpee

 

Thursday, June 30

Strength: Hang Clean

  • 5x2

WOD: 4 Rounds for Time

  • 10 Power Clean (93/135)
  • 50 Double Unders

 

Friday, July 1

Strength: Strict Press

  • 5x3

WOD: 15 Minute EMOM

Minute 1:

  • Row

Minute 2:

  • 100 ft. Farmer Carry (35/55)

Minute 3:

  • 10 Shoulder to Overhead (83/115)

 

Saturday, July 2

WOD: 45 Minute AMRAP

"Hortman" 

  • 800M Run
  • 80 Air Squats
  • 8 Muscle-Ups or 16 Ring Rows/16 Ring Dips

 

Monday, July 4 - Independence Day

We are CLOSED at both locations for the holiday. Happy 4th of July!

Posted on June 26, 2016 .