WOD

Conditioning
5 Rounds:
500m Row
15 Burpees
10 Front Squats (155/105)

Sweat Class
Every Minute on the Minute x 21:
Minute 1 – 5  Pull-Ups, 7 Hand-Release Pushups, 9 Sit-Ups
Minute 2 – 40 Double-Unders
Minute 3 – 18/12 Calorie Bike

DT
5 Rounds:
12 Deadlifts 155/105#
9 Hang Power Cleans 155/105#
6 Push Jerks 155/105#

TEAM OF 2:
25 Team Burpees (in unison)
100 KBS (53#/35#)
50 Partner Wallballs (20#/14#)
40 Clean & Jerks
200m Hill Run Together
48 Pull Ups
50 Partner Wallballs
100 Bench Press (135#/65#)
200m Hill Run Together

Teams of 3
600 Meter Run, 60 Calorie Row, 60 Air Squats
400 Meter Run, 40 Calorie Row, 40 Air Squats
200 Meter Run, 20 Calorie Row, 20 Air Squats

We were saddened to hear of the wildfire disaster destroyed most of Fort McMurray in Alberta, Canada.
Even more so when we learned of the tragic car accident that took the life of one firefighters daughter Emily as she was fleeing the area.
We ask that you take a minute today and show some love to those around you and find gratitude for all you have.

We will we  doing these workouts (one or both) with this in mind.

“Emily”
AMRAP 9 ( grade 9)
15 air squats (15 years of life)
5 power cleans + 4 squat cleans #95/75 ( May 4th)
’16 push-ups ( 2016)

” Fort McMurray ”
80 Burpees for Time
* one burpee for every thousandth person evacuated.

If you would like to donate

https://donate.redcross.ca/ea-action/action?&ea.client.id=1951&ea.campaign.id=50639

They are asking for prayers and positive vibes as well.
Thank you.
T and C

Cinco de Mayo
AMRAP in 20:16
5 BURPEE Box Jumps
5  Chest to Bar Pullups*
5  Unbroken Thrusters 95/65#
5 Ab Mat Sit Ups
5 Weighted DB Lunges /each leg

*Pullups/Ring Rows

Barbell Conditioning
With a running clock…
A. At the 0:00
Complete 12 rounds of 1 Power Clean at 60% every 40 seconds (this set is 8 mins)

1,000 Meter Row
-Directly Into-
21 – 15 – 9:
Kettlebell Swings (70/53)
Overhead Squats (115/80)

Sweat Class
1,000 Meter Row
-Directly Into-
21 – 15 – 9:
Kettlebell Swings
Overhead Squats

21 Deadlifts
42 Calorie Bike or 63 Cal Row
84 Double-Unders
15 Deadlifts
30 Calorie Bike or 45 Cal Row
60 Double-Unders
9 Deadlifts
18 Calorie Bike or 27 Cal Row
36 Double-Unders

Sweat Class
30 Minute AMRAP
On the Minute
1- Double pushup burpee
2- Handstand Hold
3- Toes 2 Bar
4-Dips
5- Double Unders