WOD:

“Jag 28”

For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters

WOD:

Hang clean to jerk 1-1-1-1-1

Then complete 12-9-6-3 of:
Push Press
Ring dips

REMINDER TO MEMBERS that we will be closed on Monday, May 21 for the holiday.

WOD:

15 minutes to work on clean and jerk or snatch

Then complete the following for time:
50 kettlebell swings
40 box jumps
30 push up
20 pull ups
10 push jerk
Run 400m

REMINDER TO MEMBERS that we will be closed on Monday, May 21 for the holiday.

WOD:

Box squat 5-5-5-5-5

Then complete 4 rounds for time of:
10 front squats (135/95)
50 double unders
*each round increase 10 double unders

WOD:

15 minutes to work on handstands or rope climbs

Then complete as many rounds as possible in 12 minutes of:

185 Pound Squat Clean Ladder
1 rep and drop the bar
2 reps and drop the bar
3 reps and drop the bar

Sets of 2 and 3 must be touch-and-go.  Each successful climb of the ladder (1,2,3) counts for a round.

WOD:

Strict press 3-3-3-3-3

Then, every minute on the minute for 15 minutes complete:

1 ground to overhead (scale weight as required)
5 push ups
3 burpees

Post the number of complete rounds
Missed round requires 3 sprints of the gym

Religion 2.1

Complete 5 rounds:

Squat Max Reps
7 Burpee Box Jumps 20″

*Use 225 lbs for this workout if your squat is under 315 lbs
*Use 275 lbs for this workout if your squat is between 315-400 lbs
*Use 315 lbs for this workout if your squat is over 400 lbs.

As many rounds as possible in 12 minutes of:

One rounds consists of:

1 Push Press @ 90% of 1 RM Press
1 Strict Pull Up
1 Push Press @ 90% of 1 RM Press
3 Strict Pull Ups
1 Push Press @ 90% of 1 RM Press
5 Strict Pull Ups

WOD:

Back squat 3-3-3-3-3

Then complete 5 rounds for time of:
5 thrusters at body weight (scale as needed!)
5 deadlifts at 2x body weight (scale as needed, these should be unbroken!)

WOD:

15 minutes to work on bench press form

Then complete 4 rounds for time of:
10 deadlifts (225/135)
10 1-arm snatches (5 each side)