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

WOD

Thursday 5/4

A) Back squat Take 10 minutes to establish 1rm B) Death by wall balls 20/14
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Wednesday 5/3

A) Deadlift Take 10 min to establish 1rm B) 10 rounds 10 power cleans 135/95 10 Cals on AirFit/Rower
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Tuesday 5/2

A) Shoulder press Take 10 minutes to establish 1rm B) 5rft 5 push press 185/125 10 pull-ups 15 v-ups 200m run
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Monday 5/1

A) Bench press Take 10 minutes to establish 1rm B) AMRAP 15 min 12 deficit push ups 45/35 12 Russian KB swings 70/53 12 box jumps 30/24
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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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