Wedding WOD
3 Rounds
25 Sit ups
20 Deadlifts
25 Squats
20 Deadlifts
25 Push ups
200m Run

This WOD is a true test of your patience, and communication. Join us today at 6:30 to celebrate two of the backyard originals sharon and kyle pending nuptials on saturday (NOT to each-other, I know crazy two different people one box getting married on the same weekend. Weird) 

Strength WOD

5/3/1 Deadlift 75%/85%/95%

5×5 Hanging leg raise 

5×10 Good mournig

“Schmalls”

Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

Strength WOD

5/3/1 75%/85%/95%

5×5 Kipping HSPU

5X10 Dips

3 Rounds
Row 500m
40 sit ups
30 Db Snatch

“Rankel“

Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

3 Rounds
800m Run
30 Thrusters 45lb

Strength WOD

Back Squat 3×3 70/80/90

5×12 Pistols 

5×10 Walking lunge steps 45/25

9min AMRAP
7 Push press 95/65
14 Sit up

Skill: Tabata Grip 

Strength WOD

3×3 Power clean 70%/80%/90%

5×10 Kipping pull ups 

5×10 Squat thrust/Broad jump

10 Rounds
10 KB Taters 53/35
10 KB Swings 53/35
10 Box jump 24/20

-Shuttle Run-

Strength WOD

Overhead Squat 3/3/2/2/2/1/1/1/1

6 Rounds 

7 Deadlift
5 Hang clean
20 Double unders

Stength WOD

3×3 Deadlift 70%/80%/90%

5×5 Ring lowers 

Cindy
20 min AMRAP
5 Pull ups
10 Push ups
15 Squats

Strength WOD

3×3 Strict press 70%/80%/90%

5×15 Sit ups 

5×10 Ring dips

Open Gym