wednesday 04/07
Skill- Accumulate
2:00 L-Hang or 4:00 Tuck Hold
every drop 10 sit ups
WOD- Every 3:00 x 5 Rounds
9 Box Jump Overs (24/20)
12 DB Goblet Squats (50/35)
15/12 Cal Row
Score= slowest round
TuEsday 04/06
Strength- Every 2:00 x 5
5 Back Squats
70-80%
WOD- 3 RFT
400m Run
24 Sit ups
12 Clean and Jerks (135/95)
Monday 04/05
Oly class completely full!! First class begins this Friday at 6:30pm.
Strength - Every 90s x 5
2 Deadlifts
70-80% of 1 RM
WOD- For time
20 Power snatch (95/65)
20 Lateral burpees
20 OHS
20 Lateral burpees
20 Squat snatch
Friday 04/02
No class this Sunday, Easter 04/04. Enjoy your weekend!
Strength- Every 2:00 x 6 Sets
3 Front Squats
build based off feel
WOD- Total Rounds
5:00 AMRAP
50 DU
9 Deadlifts (135/95)
2:00 Rest
5:00 AMRAP
50 DU
9 Hang Power Cleans
2:00 Rest
5:00 AMRAP
50 DU
9 Shoulder 2 OH
Thursday 04/01
Hello April!!! Reminder we will be closed this Sunday for Easter.
Strength- Every 2:00 x 5 sets
5 Deadlifts
WOD- For Time
1,000m Row
75 KB Swings (53/36)
750m Row
50 KB Swings
500m Row
25 KB Swings
