Wednesday 04/19
Strength - Every 3:00
9 Tap & Go Power Snatches
6 Tap & Go Power Snatches
3 Tap & Go Power Snatches
Max Tap & Go Power Snatches @ 80% of set 3
WOD - 2RFT
50/35 Cal Row
30 Power Snatches (75/55)
25 Burpees
Tuesday 04/18
WOD - 4 RFT
36 Air Squats
18 T2B
400m Run
Rest 2:00
Post WOD Body Armor - 3RNFT
10 Suitcase Deadlifts (R)
50ft Farmers Carry (R)
50ft Front Rack Carry (R)
50ft Overhead Carry (R)
Repeat with Left side to complete the round
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
