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

WOD

Wednesday 3/8

A. Hang power snatch+ohs–3+3×5 B. 5 Sets 5 Ohs Squat from rack into 5 tall Box Jumps 90 sec rest in between sets C. TABATA: Bike/row/erg for calories (pick one) –ALL OUT EFFORT–calories are points!!
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Tuesday 3/7

21.18.15.12.9.6.3 Wallballs 20/14 (10ft target for all) Ring rows * 200 Run after each set
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Monday 3/6

A. hang power clean 5×3 (build to a heavy 3) B. 4 min AMRAP: 100 Double Unders, 50 abmat sit-ups, AMRAP Cleans (135/95) 1:00 Rest 4 min AMRAP: 100 Double Unders, 50 Abmat sit-ups, AMRAP Cleans (155/105) 1:00 Rest 4 min AMRAP: 100 Double Unders, abmat sit-ups, AMRAP Cleans...
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Thursday 3/2

Thursday A. 5×200 1:1 (all out effort-rest as long as it took you to do the run) B. 11 min AMRAP: 3 Goblet squats 70/53 3 box jumps 30/24 6, 6, 9 ,9,… (continue to increase by 3’s)
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Wednesday 3/1

0:00-15:00 2 Rounds for time of: 50 Double Unders (2x) 50 Toes to Bar On min 15 begin…. 2 rounds for time of: 50 double unders 50 hand release push-up –unbroken on double unders for rx+ –top of hour time cap
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Tuesday 2/28

A. 15 min for: Hang power clean+front squat+jerk 3+3+1×5 (build over sets)(start at 65%) B. Amrap 15 min 10 Hang Power Clean 10 Alt Front Rack Lunges 10 Shoulder to Overhead 10 Alt Back Rack Lunges –lunges are stationary –95/65#
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Monday 2/27

A 10 min skill work- getting into a handstand (wall or floor) B. With a running clock 5 rounds :45 of work, :15 to transition Station 1 – kbs 53/35 Station 2 – Air bike for cal Station 3 – wall balls 20/14 10/9′ Station 4 – Row or erg for cal –1 min Rest between rds
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Thursday 2/23

Running clock Amrap 8 min 2 rope climbs or 6 ring rows 4 hspu or heavy strict press 6 head cutters 53/35 –immediately into… Amrap 8 min 10 kb shoulder to oh (10 on right/10 on left) 53/35 200m run/250 row
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Wednesday 2/22

A. 5×3 mid thigh hang power snatch B. 30.20.10 Ohs (35% of body weight) Ring push-up –wod courtesy of Gym Jones
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