WOD - Wednesday, May 6

A) EMOM - 5 minutes
Snatch x3
* work up to 60-70%

Rest 2 minutes

B) EMOM - 5 minutes
Snatch x2
* work up to 75-85%

Rest 2 minutes

C) EMOM - 5 minutes
Full Snatch
* work to heavy

D) 3 rounds:
21 Wall Balls (20/14)
14 HSPU
7 Deadlifts (275/155)

WOD - Tuesday, April 28

A) EMOM – 5 minutes

Power Snatch + Drop Snatch

B) EMOM – 5 minutes

Power Snatch + Hang Full Snatch

C) E2MO2M – 10 minutes

Full Snatch

D) For time:
50 Wall Balls (20/14)

40 KB Swings (24/16)

30 Burpees

20 Pull Ups

10 Dips (rings or stationary)

20 Pull Ups

30 Burpees

40 KB Swings

50 Wall Balls

WOD - Friday, April 24

A) EMOM - 12 minutes
Hang Full Clean (one inch off ground) + Front Squat
* work to heavy

B) 6-minute AMRAP
30 Double Unders
15 Wall Balls (20/14)

Rest 1 minute

C) 6-minute AMRAP
15 Box Jumps (24/20)
15 Sit Ups

Rest 1 minute

D) 6-minute AMRAP
10 calorie Row
10 Burpees over Erg (rower)

WOD - Saturday, April 18

A) E2MO2M – 10 minutes

Back Squats x3

* work to heavy

B) For time:

Teams of 2

800m Run*

Then,

50 Weighted OH Lunges (45/25)

50 Med Ball Sit Ups (20/14)

50 Wall Balls (20/14)

Then,

800m Run*

* Both partners run together

- Split reps as needed

- One partner working at a time

WOD - Tuesday, November 11

Veteran’s Day

Thank you to all the veterans for their service of this country!

Three Wise Men Tribute

The THREE WISE MEN TRIBUTE aims to raise awareness of the problems facing our veterans today by bringing together a supportive community to honor our combat veterans who made it back from war, highlight programs that are helping our returning veterans and ensure America's warriors know there is help and support.

“Jeremy”

4-min AMRAP

5 Hang Full Snatch (185/125) (135/95) (95/65)

10 Burpees over Bar

Rest 2 mins

“Ben”

4-min AMRAP

10 Power Cleans

20 Pull Ups

Rest 2 mins

“Beau”

4-min AMRAP

15 Box Jump Overs

30 Wall Balls