May 20th

Wod:

Backsquat 20 rep
at 60% 1 rm +10 lbs

For time:

100 Wall balls (20 / 14 lbs to a 10’ target)

50 Pull-ups

25 Toes to Bar

Jeff heard there was wallball today and he can't wait to get to the gym!

Happy Birthday, Lady!!

5/14

Strength: OHS Complex from regionals
7 minutes to 3rm

There are four possible starting weights (85, 125, 155, and 175 pounds for women, and 135, 185, 225, and 255 pounds for men), and then the women will increase in 5-pound increments while the men increase in 10-pound increments.

WOD:
Christina's 35!!!
35 OHS @ 70% of above 3rm
35 Over bar Burpees.
break up OHS and Burpees as needed

7th annual 29th birthday!

Ryan representing at the Special Olympics

Strength

3x5 One arm Db Press

WOD:

5 Rounds

Run 400M

Rest precisely 3 min

between rounds

Happy, happy, joy, joy!

The big 4-0. Happy birthday Conrad!

WOD:

40 burpees
40 pull ups
40 squats
40 KB swings
40 box jumps
40 back extensions
40 sit ups
40 double unders