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

WOD

Thursday 4/27

A) Deadlift 20 Rep max 10 rep max B) 30-20-10 Deadlifts 155/105 Russian KB swings 70/53 Burpees
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Wednesday 4/26

A) EMOM 12 Odds: 5 hang power snatches Evens: 10 Front squats B) 5 rounds 10 thrusters 115/75 10 chest 2 bars
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Tuesday 4/25

A ) Floor Press Take 10 minutes to establish a 10rm B) AMRAP 10 minutes 20 push-ups 30 air squats 40 Double Unders
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Monday 4/24

“Collin” Six rounds for time of: 400 meters with plate 45/25 12 Push press 115/75 12 Box jumps 24/20 12 Sumo deadlift high-pull 95/65
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Thursday 4/20

21-18-15-12-9-6-3 KB Swings 70/53 Toes 2 Bar Pistols
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Wednesday 4/19

A) Take 15 minutes to work up to a heavy on: 1 strict Press 3 push presses 5 push jerks B) AMRAP 18 minutes 10 STO 115/75 10 Ring Rows 10 cals on row/bike/ski
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Tuesday 4/18

A) 5 sets of 3 snatch balances working up to a heavy B) 21-15-9 Deadlift 225/155 Ring Dips
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Monday 4/17

“Wes” For time: Run 800 meters with a 25-lb. plate Then, 14 rounds of: 5 strict pull-ups 4 burpee box jumps, 24-in. box 3 cleans, 185/135 Then, run 800 meters with a 25-lb. plate -time cap top of hour
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Thursday 4/13

A) EMOM 8 Minutes 2 HSPU 3 Strict Pull-ups 4 (each side) jumping alt lunges B) 6-9-12-9-6 reps for time of: Burpees over the bar front squats 185/135 Chest-to-bar pull-ups
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