Tuesday April 7th

/in /by

Strength

DL

5-5-3-3-1-1

WOD 14:00min AMRAP 

200m SB Run (10 SB before you run)

8 C2B

15 WBSU (20/14)

Cashout

2:00 min max Calorie row

 Edit   

 

Monday April 6th

/in /by

Strength 

Back Squat

5 sets of 6 reps

Goal- Go 5-10# heavier than last weeks sets of 8

WOD 

Performance

3RFT

25 WB (20/14)

15 Ring Dips

10 Power Snatches (95/65)

Fitness– 3RFT

25 Air Squats

15 HRPU’s

10 KBS

This is a revisited WOD from 3-9-15. 


  

Saturday April 4th

/in /by

Open Gym from 9-11am

Shoutout to all those who hit PR’s today!

 Gabby PR 185# 

Good Friday April 3rd- SUPERHERO

/in /by

Warm up

Kick ball

Strength 

Front Squat

5-5-3-3-3-3

WOD

3 rounds of…

18 Plate walking lunges (45/25)

10 Pull-ups

15 hang power cleans (135/95)

Then Finish with a individual 400m keg run and 1 rope climb 

 

Thirsty Thursday April 2nd

/in /by

Warm up

Agility ladder

Skill

Broad jump/ Row 1000m for measure

WOD

5 rounds of…

1min max WB

1 min max T2B

1 min max Slam Balls

1 min max 20m sprints

1 min rest 

Score= total reps