Monday fUnday

Strength- Back Squat Every 2:00

• 9@50 %

• 7@55 %

• 5@60 %

• 3@65 %

  Every 1:00 x 6

• 1@70-95%

WOD- 21-15-9

• Power Clean (135/95)

• Box Jump Overs (24/20)

• Front Squats

• T2B

Wod out friday

Hitting a nice long workout on this lovely Friday! Cheers to the weekend!

WOD- 4 mins on 4 mins off x 5 rounds

• 21/15 Cal Row

• 15 Burpee Box Jumps (24/20)

• Max Deadlifts *

  • Round 1= 155/105

  • Round 2= 185/135

  • Round 3= 205/145

  • Round 4= 225/155

  • Round 5= 275/185

  • Score= total deadlifts

Thurs OHS

Strength- Every 90 x 7

• 3 Overhead Squats

• build to a heavy set of three

WOD- 10 min AMRAP

• 15 OHS (75/55)

• 12 Sumo Deadlift High Pulls

• 9 C2B

Wednesday

This warm-ish weather has been such a tease! Can’t wait to get that garage door open again and wod outside! Who else is feeling this too!?

Body Armor- 4RNFT

• 100ft Single Arm KB Farmers carry (L & R)

• 15 Cal Row

• :20 L-Hang (:40 Tuck hold)

WOD- For Time

• 1,500m Row

• 100 DU

• 40 Burpees

• 100 DU

• 1,500m Row

Did you sign up yet?

Teams have been hitting the sign up sheet for the Spring Fling! Have you found a partner yet? We can help if you can’t find one! Don’t forget to write down your shirt order too! Ladies you have a choice between a regular T or a Tank!! Both items are triblend

Strength- Every 90 x 8 sets

• 3 Power Cleans + 3 Push Jerks

WOD- 7 min AMRAP

• 3 Clean & Jerks (135/95) + 3 T2B

• 6 C&J + 6 T2B

• 9, 9

• etc…