WOD

We’re at 75!!  2 members away from the gyms at the break even point from expenses point!  I’m elated.  We had 4 cancels last week (major bummer) but with the additions of the likes of Tim, Judy, we’re doing better than I thought!  Thanks so much for putting us out there guys, the best vote of confidence in your coaches and our gym community is your friends referrals.  If you have ideas for me on how to recruit better (please don’t come at me with ideas like “hey Jess, you should just work more, that’d be way better”, if you wanna compare schedules to make sure that I’m working enough, my black schedule book is open literally any time) or people I should meet who could help, I’m all ears.  Thanks guys!!

The Workout:

Cleans Max 2, must load either every 5lb increment or 10lb. If your max is over 300/185 go by 10’s, start with 75/55, 25 minutes or so

Rowing:

1200m Time Trial.

Is May already almost over?! Jeez

The Workout:

“Luke” LCF as Rx’d

With a buddy For Time:

200m Run passing the ball back and forth as you run together

30 (15 for each of you, use the same target) Medball Clean Wall Ball Shots to your buddy 30/20!

same Run as before

30 Synchro Toes-to-Bars

same Run as before

30 Medball Clean Wallball Shots to your buddy (30/20)

Same Run as before

The Workout:

Lift Weights!

Push Press for Max 3

5×10 DB presses upon completion

Rowing:

Max Calories in 20 minutes:

***Every 15 calories do 15 seated DB Presses use 12-20lb db’s, have the DB’s propped up beside you on the boxes so you don’t have to unstrap and so the boxes dont get in your way for rowing***

The Workout:

Pistol Practice

and

“Annie”

50/40/30/20/10 For Time of:

Double Unders

Sit-ups

Rowing:

Try your best to keep your Stroke rate at 20:

Row 2:30 for distance

Rest 5 minutes

Row 2:00 for distance

Rest 4 minutes

Row 1:30 for distance

Rest 3 Minutes

Row 1:00 for distance

Rest 2 minutes

Row :30 for distance

rest now child

The Workout:

“Holbrook”

7 Rounds each only 1 partner working at a time teams of 3:

5 DB Thrusters (55/35) (No Dropping!!)

7 Pull-ups

Run to Danger Shack and Back

***Other two partners, fully rest while the third is going, rounds are quick and come hard!***

Rowing:

1500m Time Trial

The Workout:

Snatch Max 2

***Start with Empty Bar: must load every 5lb increment (2.5’s on each side), once missed 3x attempts, work down the same way***

Chad and Brendan can go by 10’s (5’s on each side)

take 25 minutes

Rowing:

Start with 6 calories, rest the remainder of the minute.

The next minute do 8 calories, rest the remainder

The next Minute do 10 calories, rest the remainder

Until you can’t make the calories, then rest the next minute

Then work back down resting as before simply reducing the cals until you’re back to 6

e.g. 6, 8, 10, 12, 14, 16, 18, 20, 22, 24-fail, rest, 22, 20, 18, 16, 14, 12, 10, 8, 6 you can breath again