This Week’s WODs

Monday, May 8th
Back Squat 3

AMRAP in 20
200m Run
10 Back Squats (95/65)
200m Row
10 Burpees

Tuesday, May 9th
Snatch Pull + Power Snatch + Snatch
Every :75 x 12

3 Rounds
21 Wallballs (20/14)
15 Pull-ups
9 Power Clean & Jerks (115/80)
– Don’t scale up, go faster

Wednesday, May 10th
Push Press 2 + Push Jerk 1

AMRAP in 10
30 Double-unders
15/10 Push-ups
15 KB Swings

Summer Abs Cash Out
Tabata Weighted Planks
800m Run

Thursday, May 11th
Hex Bar Deadlift 5

“Christine”
3 Rounds
500m Row
12 Bodyweight Deadlifts
21 Box Jumps 20″

Friday, May 12th
Thruster 3
Rx+ Squat Clean Thruster 3

AMRAP in 5
5 Front Squats (95/65)
5 Burpees
– rest 5 min

AMRAP in 5
5 Push Press (95/65)
5 Medball Sit-ups
– rest 5 min

AMRAP in 5
5 Thrusters (95/65)
5 Pull-ups

Saturday, May 13th 8am Regular Class
50ft Farmer’s Carry

3 Rounds
400m Run
21 KB Swings
12 KB Squats

Saturday, May 13th 9am Aspire Fun Day!

WOD 1:
In 6 minutes, establish a 1RM Bear Complex
1 Power Clean
1 Front Squat
1 Shoulder to Overhead
1 Back Squat
1 BTN shoulder to overhead.

— or —

in 10 minutes, establish BOTH
1RM Snatch & 1RM Clean & Jerk

WOD 2:
5 Rounds
1 Rope Climb
12 Sledgehammer Strikes on Tire (6L/6R)
200m Run

WOD 3:
Team Prowler Push
Team of 3, down street and back with +90/50 lbs (2 45s or 2 25s)

WOD 4:
400m weighted Sled Drag

WOD 5:
Landmine Press 10RM (5/5)?

WOD 6:
Chipper… (subject to change)
100 Dubs
50 Wallballs
40 KB Swings
30 Calorie Row
20 Box Jumps
10 HSPUs or 5 Wall Walks
5 Muscle-ups or 10 Ring Dips

BBQ & Games after the workouts! Bring something to drink, or a snack. We’ll grill burgers and provide some food. We’ll play cornhole, big Jenga, etc.

Families welcome!

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