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

WOD

Saturday 9/20

25 Min AMRAP Partner 1 100m farmer carry (53, 35 each arm) Partner 2 AMRAP 5- HSPU 10- Push presses (95/65) 15 – double unders While partner 1 does his part, partner 2 works on the AMRAP. When partner 1 finishes the partners swap.
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Friday 9/19

“FYF” (F@”$ You Friday) Warmup 2×5 Wall Squat 2×20 Squat 2×5 Goblet Squat Then: Work up to Heavy Weighted Lunge Then: 5×3 Heavy Weighted Lunge Rest 2 min between sets “Snatch Grip” BB Complex: 4x Deadlift + 4x Bent Row + 4x Snatch Hi-Pull +...
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Thursday 9/18

Death by air squat Then… Death by 10m
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Wednesday 9/17

Power cleans 5×3@80% 5rft 15 hang cleans 115/75 12 burpees 9 STO
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Tuesday 9/16

3 rounds: 30 Walking Lunges 30 Kettlebell Swings (53/35) 30 Box Jumps (24/20)
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Monday 9/15

30 Chest-to-Bar Pull-Ups 400m Run 15 Overhead Squats (135/95) 800m Run 15 Overhead Squats (135/95) 400m Run 30 Chest-to-Bar Pull-Ups
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Saturday 9/13

Workout of the Day In teams of two, with only one person working at a time, complete: 100 Box Jump Overs 800 Meter Run 100 Goblet Squats 800 Meter Run 100 Burpees 800 Meter Run
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Friday 9/12

“FYF” 5 rounds Back squat/front squat 2/2 80% of fs 3/3 70% 5/5 60% *pair up three people of similar strength. Then…5000m relay for time–four man teams
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Thursday 9/11

Workout 14.5 21-18-15-12-9-6-3 reps for time of: Thrusters (95/65) Burpees over the bar
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