“Heros and beeros: Go”
Kalsu: For Time: 100 Thrusters (wt: Normal wt +5-10# G*135/95) 5 Burpees to start and at the top of every minute This is hard. That’s a good thing. Accept the challenge and Embrace the suck.
“Happy New Year”
Wod: Pick workout/lift Set new Pr. Start the year off right
“Its not procrastination, I just don’t want to do it”
For Time: “Bauer” 2 minute Elbow Plank 13 Burpees 18 Kettlebell Swings (50/35 lb) 31 Push-Ups 53 Goblet Squats (50/35 lb) 53 Burpees 31 Kettlebell Swings (50/35 lb) 18 Push-Ups 13 Goblet Squats (50/35 lb) 2 minute Wall Sit
“Dare”
Wod: Wood 5 Rounds For Time 400 meter Run / 500 m row 10 Burpee Box Jumps (24/20 in) 10 Sumo-Deadlift High-Pulls (95/65 lb) 10 Thrusters (95/65 lb) 1 minute Rest
“Remember when nurses were heroes?”
Wod: Devil Dogs Vest option * Buy-In: 26 Burpee Pull-Ups Into 8 Rounds of: 13 Hang Power Clean (95/65 lb) 13 Push-Ups 13 Box Jumps 13 Kettlebell Swings 55/35 Into: Cash-Out: 2,021 meter Run Vest option *
“Zeus”
25min amrap / 3rft 30 Wall Ball Shots (20/14 lb) 30 Sumo Deadlift High-Pull (75/55 lb) 30 Box Jump (20 in) 30 Push Presses (75/55 lb) 30 calorie Row 30 Push-Ups 10 Back Squats (Bodyweight)
“The 49-errrs”
7 Rounds For Time: 30 min cap 7 Handstand Push-Ups 7 Thrusters (135/95 – 95/65) 7 Knees-to-Elbows 7 Deadlifts (245/165 – 225/155) 7 Burpees 7 Kettlebell Swings (2/1.5 pood) 7 Pull-Ups
“Meditation App”
Wod: 50 cal assault bike into: 10-12-14-16-18-20-22-24-26-28-30 Wall ball Dumbbell snatches 50/35 Into: 50 cal assault bike Cash out: 3r 10 kettle bell good morning things 10 pull-ups 10 kettle bell good morning things 10 dips
“Hero’s and beeros: Tonight”
10 Rounds for Time 3 Power Snatches (135/95 lb) 15 Wall Ball Shots (20/14 lb) Into: 2k row
“Memorial Day“
Open gym from 7-10 Choose a hero Wod. Get it done.
