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

WOD

Monday 5/22

A) Back Squat 5@40%, 5@50%, 3@60% Workout: 5@75%, 3@85%, 1+@95% B) 3rft 15 bar facing burpees 15 STO 135/95
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Thursday 5/18

A) Deadlift Warmup: 5@40%, 5@50%, 3@60% Workout: 3@70%, 3@80%, 3+@90% B) 3 rounds for time of: 100 Double-unders 25 Overhead squats 135/95 25 k2e 400m run
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Wednesday 5/17

A) Press Warmup: 5@40%, 5@50%, 3@60% Workout: 3@70%, 3@80%, 3+@90% B) AMRAP 17 Min 10 Russian Kb swings 70/53 10 Wall balls 20/14 10 power cleans 135/95
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Tuesday 5/16

A) Squat Warmup: 5@40%, 5@50%, 3@60% Workout: 3@70%, 3@80%, 3+@90% B) 21-15-9 Sumo Deadlift High-pull 115/75 Pull-ups
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Monday 5/15

A) Bench Press Warmup: 5@40%, 5@50%, 3@60% Workout: 3@70%, 3@80%, 3+@90% B) 5rft 12 STO 135/95 12 Box Jumps 24/20 12 weighted kb sit-ups 53/35
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Thursday 5/11

A) Press Warmup: 5@40%, 5@50%, 3@60% Workout: 5@65%, 5@75%, 5+@85% B) “Brenton” Five rounds for time of: Bear crawl 100 feet Standing broad-jump, 100 feet Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.
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Wednesday 5/10

A) Deadlift: Warmup: 5@40%, 5@50%, 3@60% Workout: 5@65%, 5@75%, 5+@85% B) “Helen” 3RFT 400m Run 21 Kbs 53/35 12 pull-ups
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Tuesday 5/9

A) Bench Press Warmup: 5@40%, 5@50%, 3@60% Workout: 5@65%, 5@75%, 5+@85% B) AMRAP 15 Minutes 5 Power Cleans 9 Step-ups (ea side) (knee at 90 degrees) 40 Double-Unders M: 185 W: 125
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Monday 5/8

A) Back squat: week one–cycle one Warmup: 5@40%, 5@50%, 3@60% Workout: 5@65%, 5@75%, 5+@85% B) cf open wod: 21-18-15-12-9-6-3 Thrusters Bar Facing Burpees M: 95 W: 65 Time cap: 20 min
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