One week from today, Hero WOD “Deans”.  We will have free food and drinks after the WOD.  A one time special shirt is being designed for Deans.  All the profits will go to Operation Second Chance.  We will also be raffling a pair of Inov-8 shoes. 

WOD

As a team of 2 or 3:

Row 1,000m each

30 Reps on the battle rope each

Then work through the stations as a team.   Each team member cycles through the movements at each station before moving on as a team.

Station 1

200m Run

25 KB Swings (53/35#)

30 Sit-ups

Station 2

200m Run

30 Box Jumps (24/20″)

30 Push-ups

Station 3

200m Run

Front Squats  (135/95#)

25 Burpees

Station 4

50 Double Uners (150 Singles) Each

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This Tuesday the 22nd, the Reebok rep will be here at the box in the morning with a display of all the new products available to us (You guys at CF407) at 40% off at the outlet store located on Vineland.  The 40% sale for our box will on Sunday May 27th. 

Strength Conditioning:

1×20 back squat @ 80% 1RM

Then
3×3 snatch balance (no heave!)

WOD

Pain Thresh hold

4 rounds 1:1  (The amount of time it takes you for each round is the amount of rest you get before the next round)

3  hang power clean @ 75% of 1RM clean
9 pull ups
18 wall ball shots (20/14#)

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Strength Conditioning:

3xME strict pull ups + kipping pull ups
  Then
 4×5 1 1/4 front squats @ 70%

WOD

5rft

 3 Tri-Pposition Deadlift (155/105#) (floor to knees, floor to mid pocket, floor to top pocket = 1 rep)
20 yd bear crawl
15 push press (95/65#)
20yd bear crawl

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I have a very nice discount code for those interested in attending the Kettlebell Certification.  Email me and I will send you the code or ask me when you are in the box.

Strength Conditioning:

5×2 press complex ( 1 push press+1 push press + 1 push jerk) @70%
 Notes: All three reps should be performed as one continuous effort, after all three presses have been completed that is one rep.

WOD

10min AMRAP

30 burpees
10 power snatches (115/85#)

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Strength

5×3 tempo back squats 80% ( notes: quick decent, FULL 3 second pause in the bottom, then drive back to full extension).

WOD

3 rounds for time

5 behind the neck push jerks (115/75#)
20 wall ball shots (20/14#)
30 OH walking lunges (45/25#)
20 pull ups
30 OH walking lunges (45/35#)

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