5.1.18 Cycle

A. Group warm up B. WOD demo | barbell warm up C. Skill – 20 minutes | Practice proper form and technique Power clean 5×3 *does not need to be TNG reps* D. 7 min AMRAP3 DL 115/80 RX+ 155/1055 hang power clean7 push press / jerk Source: Workout Of The...

4.30.18 Back it up

A. Group warm up B. WOD demo C. Back Squat for load: #1: 3 reps #2: 3 reps #3: 3 reps #4: 3 reps #5: 3 reps #6: 3 reps *if you are wearing running shoes take them off* **FORM OVER WEIGHT ALWAYS** D. 12 minute EMOM1. 10 wall balls 20/14 | RX+ 12 wall balls | RX++ 15...

4.27.18 Slayer

A. Group warm up B. WOD demo C. Strength – 15 minutesBarbell hip thrusts – use benches to rest your back on5×5 D. 20 minute EMOM1. 40m sled push 200/140 (guys use 4-45# & 2-10# plates – gals use 2-45# & 2-25# plates)2. 50m sandbag carry...