Friday May 1st
Skill
Hang Snatch
3-3-2-2-2-1
WOD
8:00min AMRAP
6 Hang Power Snatch (115/75)
8 Box Jumps (24/20)
Thursday April 30th
Strength/ Skill
Pull- ups
EMOM 7:00min
(20 secs of work/ 40 secs rest)
WOD
3RFT
700m row
30 Air Squats
7 HSPU
1 min rest
Weightlifting Wednesday April 4-29
Strength
Front Squat
5-5-5-5-5
20min time cap
Weightlifting
1 Snatch Balance/ 2 OHS
5 sets
2 Push Jerk/ 1 Split Jerk (Light, focus on speed & footwork)
5 sets
Weight pull ups
3-3-3-3
WOD 3RFT
25 KBS
40 DU
15 WBSU
Tuesday April 28th
Strength
Bench Press
3-3-3-3-3
WOD
3- 5:00min AMRAPs- you will start up where you leave off. Score= total rounds completed after all 3 rounds.
7 Ring Dips
12 RDL (135/95)
8 Sprints (20m distance)
Motivational Monday April 27th
Strength
Clean Complex
(2 power/1 clean)
Complete as many sets as possible in 20min. Go 5/10# heavier each set.
WOD
15-12-9-6
Thrusters (95/65)
T2B
Cashout- ME C2B/ 1min
Saturday April 25th
We will be open from 10-12 tomorrow.
Friday April 24th
Skill
Snatch Complex
(Light)
WOD
21 OHS (95/65)
200m run
15 OHS (95/65)
200m run
9 OHS (95/65)
200m run
Cashout- Rowling
Thursday April 23rd
No Skill
WOD = “Angie”
RX- perform reps in order
Scaled- complete all reps, any order
Fitness
4RFT
15 Pull-ups
15 Push-ups
15 Sit ups
15 Air Squats
Weightlifting Wednesday 4-22
Strength
Back Squat
3-3-2-2-1-1-1
WOD 5RFT
7 DL (225/135)
12 Box Jumps (24/20)
5 Burpees
Weightlifting
Cleans
2-2-2-2-2 (touch and go)
Deadlift
3-3-3-3-3 (touch and go)
Tuesday April 21st
Strength
EMOM 10:00min
3 Push Press + 3 Push Jerks
Add weight every 2:00min
WOD 15min AMRAP
200m run
15 Hang Power Cleans (135/95)
10 Bar Push-ups (chest must touch bar)
Cashout– ME Ring Dips 3 sets
