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160428 Thursday’s WOD

Pedro hits PR 177lb Snatch. Sound the horn!

Pedro hits PR 177lb Snatch. Sound the horn!

Where Have YOU Been?

While many of you are working harder than ever, crushing WODs, hitting PR’s, and learning new skills, others attendance seems to be lacking lately. I know life can get in the way. This is just a friendly reminder to try get to the box as often as possible. Take advantage of what you have here.

Strength:  Bench Press

5 x Bench Press Every 2 minutes for 10 minutes
5 sets of 5 reps

*Warm up to a challenging weight, then maintain same weight across all 5 sets. Use last week’s weight as a guide (should be a bit heavier).

Strength: Front Squat

Every 2:30 x 5 sets
Front Squat 3 x @70%
add 5-10lbs from last 5×4 session

Use same weight across. Enter weight used


8min AMRAP

30 Deadlifts 110/75
20 Shoulder to Overhead
10 Power Snatch

*Do the workout in Tabata style timing

20s Work / 10s Rest
Continue where you left off each time

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