335 Northeast 8th Street
Gresham, OR 97030
(503) 491-5100

WOD

Thursday 3/23

A. Bench 5×3 add 5-10 B. 30.20.10 Deficit Push-ups Strict Ring rows C. Tabata trunk Abmat sit-ups Supermans Hollow Rocks Plank Hold (4 rds 20 on 10 off for each exercise)
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Wednesday 3/22

A deadlifts 5×5 at 65-70% B 10.9.8.7.6.5.4.3.2.1 Back squats (rack) 200 m run after each set Rx+ 185/135 Rx 165/125
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Tuesday 3/21

5 rds 5 wall walks 10 pull-ups 15 box jumps 30/24 20 calories bike/row/erg
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Monday 3/20

A ohs 5×3 (climbing) B. Amrap 12 40 du 21 kbs 12 toes to bar
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Thursday 3/16

A. Bench 5×3 (add 5-10 lbs from last week B. Amrap 15 50 du (2x) 40 wall balls 20/14 (10ft for all) 30 abmat sit-ups 20 deadlifts 225/155 10 chest to bar pull-ups
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Wednesday 3/15

A. Snatch push press+ohs (3+1×5) B. Emom 12 min Odd: 1 power snatch +8 box jumps Even: 2 power snatch+4 box jumps Box jump: 30/24″ Power snatch: build to heavy
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Tuesday 3/14

A. 5x 3 min rds 400m run Remaining time: max rep burpee pull-ups B. 200 Russian twists
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Monday 3/13

A. Front squat+jerk (3+1×5-build to a heavy) B. 3 rds 15 kbs 70/53 15 thrusters 115/75 –20 min time cap
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Thursday 3/9

A. Bench 5×3 B. Amrap 20 10 jump alt lunge (5 each side) 15 knees to elbow 20 burpees
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