May 31st WOD


Olympic Lifting Clinic THIS Saturday!! $60 See a coach to sign up!!

Level 1
L1:A: Snatch (10 min emom; 1 snatch)
build to a tough single

Or Skill work; Snatch+ohs@25X1; 3+2x 6; bb only; rest as needed
L1:B: Deadlift (10 min emom; 2 DL)
build to a tough double; build off may 24
L1:C: Metcon (Time)
For time

50 kbs 53/35
50 burpees


75 kbs 70/53
50 burpees

Level 2
L2:A1: DB Push Press (5x8-10)
Push Press with DB
@3010; 5x8-10; no rest
L2:A2: Plank (60-90 sec; 5 sets)
rest 60 sec
L2:B: Metcon (Time)
For time

Db thrusters 25/15

C:A: Metcon (No Measure)
Hang snatch below knee+high hang snatch+sotts press; 3+3+3 x4; skill work; 7 mins to complete
C:B: Snatch (1 snatch emom for 10 mins)
build to a tough single
C:C: Metcon (Time)
For time

50 ghd sit ups
15 snatch(no power) 135/95
Ski 200m
Rest 4 min
C:D: Metcon (Time)
For time

40 hspu
40 wall balls
Run 200m

Sol Endurance
SE:A: Metcon (AMRAP - Rounds and Reps)
20 min amrap

Run 400m
20 burpees
40 k2e
40 back extensions
10 rope climbs
Rest 5 min
SE:B: Metcon (Time)
For time

Ski 1600m
75 hr push ups
Run 800m
SE:C: CS Iron Scap (Weight)



Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM


5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM


8AM, 9AM, and 10AM