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(Practice / Gymnastics Focus)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 PVC pass thru, 20 sec / arm Chicken str, 30 sec PVC good mornings, 20 sec hanging shrugs, 20 sec tight mini kip, 20 sec BB front rack stretch, 20 sec BB OHP, 30 sec BB power clean […]

(Practice / Lactate Threshold 8-12 min)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec wall squats, 20 sec PVC pass thru, 20 sec TVWQ, 20 sec BB front squats, 30 sec BB hang power snatch SOD 5 x 3^ Front Squats (practice bounce at bottom) AND 3 x 5^

(Practice / Metabolic Conditioning)WOD Review: 8 min Then group warm up all together: 300m row, 30 jump rope singles, 10 RBS, 10 pushups, 10 hollow rocks, 5 goblet squats, 200m bike WOD 30 min AMRAP50 RKBS (53/35) (50+ 35/25)50 Double Unders / 100 Singles40 Burpees40 Cal Row30 V-ups300m Run20 Goblet Squats (53/35)20 Cal Bike Post

(Practice / Glycolytic 2-5 min bursts)WOD Review: 8 min Then group warm up all together: 200m jog, 30 singles, 5 reverse lunges/leg, 20 sec bottom of ring dip stretch (shoulders to rings and feet on ground), 10 of TVWQ Partner WOD 1 & 3: 6 min AMRAP 25 Double Unders (35 singles)10 KB/DB Reverse Stepping

(Practice / OlyNastics)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec wall squats, 20 sec BB front squats, 30 sec high hip power clean into a front squat, 30 sec BB or PVC hang power snatch into OHS SOD 5 sets of each: (18 min)1-5 Muscle-ups (Mod with 5-10

(Competition / Lactate Threshold 8-12 min)WOD Review: 8 min Then group warm up all together: 40 sec jump rope, 30 PVC pass thru, 30 sec PVC good mornings, 20 sec push-ups, 20 sec BB straight-legged deadlifts, 20 sec deadlifts, 20 sec front rack stretch, 20 sec BB thrusters SOD 5 sets of: (18 min)10 Bench

(Practice / Gymnastics Focus)WOD Review: 8 min Then group warm up all together: 60 sec row, 20 sec TVWQ, 20 sec light AKBS, 20 sec hanging shrugs, 20 sec handstand hold SOD Every minute, on the minute, for 12 minutes:Min 1, 4, 7 and 10: 8-10 Ring rows (elevate feet if needed)Min 2, 5, 8

(Memorial Day: Community Murph)7:30 am option OR 9:30 option. Cookout around 10:30 (all are welcome – Pot Luck: we’ll be cooking up hamburgers, hot dogs and chicken) WOD Review: 8 min right into community warm up: Then National Anthem WOD Begins: 7:50 or 9:50ish For Time1 mile Run100 Pull-Ups200 Push-Ups300 Air Squats1 mile RunRX =

(Practice / Gymnastics Focus) WOD Review: 8 min Then group warm up all together: WOD  On the minute for 18 minutes:Minutes 1-6:Odd min: 7 Thrusters (95/65) (50+ & Scaled: 75/50)Even min: Max reps: Toes to Bar (Mod: knees to chest/hips or V-ups)Minutes 7-12Odd: 7 ThrustersEven min: Max reps: BurpeesMinutes 13-18:Odd min: 7 ThrustersEven min: 200m Run

(Competition / Lactate Threshold 8-12 min)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec butt-ball squats, 30 sec MB squat cleans, 30 sec BB push press, 20 sec BB sumo dead high pull, 5 box jumps or 6 steps ups SOD EMOM: 3x through (9 min total)10 WB Ab-mat