Monday 04/17
Strength - Every 90s x 8 Sets
1 Power Clean + 1 Hang Power Clean
Build based off feel
WOD - 5RFT
15-12-9-6-3 Hang Power Cleans (115/85)
18-15-12-9-6 Push Press
21-18-15-12-9 Cal Row
Friday 04/14
Strength Day
Part 1 = Back Squats
8 x 4 Every 2:00
@ 75-80%
Part 2 = Snatch
Every 90s x 10 Sets
Sets 1-5 : 1 Snatch + 2 Overhead Squats
Sets 6-10 : 1 Snatch
Build based off feel
Thursday 04/13
Spring Fling teams! We want to see your fun and clever team names! Be sure to fill it out on our team sheet in the lobby.
WOD - 18 min AMRAP
30/24 Cal Row
20 KB Swings (53/36)
10 T2B
Post WOD - KB Walks 3 Rounds
50 m Front Rack (R)+ Famers Carry Hold (L)
50 m Overhead Hold (R) + Famers Carry Hold (L)
50 m Front Rack (L)+ Famers Carry Hold (R)
50 m Overhead Hold (L) + Famers Carry Hold (R)
Rest 2:00 - 3:00 between rounds
Wednesday 04/12
HAPPY BIRTHDAY to co-owner Coach Pat!!
Strength - Every 2:00 x 6 Sets
5-5-5-3-3-3 Bench Press
Build based off feel
WOD - For Time
4 Rounds
12 SDHP (75/55)
10 Box Jump Overs (24/20)
200m Run
-INTO -
4 Rounds
12 Pull ups
10 Box Jumps Overs
200m Run
Tuesday 04/11
Strength - Every 3:00 x 4 Sets
Set 1= 9 Tap & Go Power Cleans
Set 2= 6 Tap & Go Power Cleans
Set 3= 3 Tap & Go Power Cleans
Set 4= Max Reps Tap & Go Power Cleans (@ 80% of the set #3 weight)
Build for sets 1-3
WOD - For Time
50 Thrusters (45/35)
50 Sit ups
50 Burpees
50 Sit ups
50 Thrusters
