Tuesday 04/16

Strength - Every 2:00 x 6 Sets

• 5-5-3-3-1-1 Deadlifts

• Build based off feel

WOD - 3 RFT

• 120-80-40 DU

• 20-15-10 HSPU

• 15-10-5 DL (225/155)

Monday 04/15

We are just two short weeks away from our annual Spring Fling competition! Shirt registration is officially closed. Let’s see those fun team names !!

WOD - Every 7:00 x 4 Rounds

• 30/24 Cal Row

• 25 Wallballs (20/14)

• 15 Pull ups

• 10 Burpee Box Jumps (24/20)

Happy birthday coach Pat!

Wishing our adventurous, fun, supportive and loving Coach Pat a very HAPPY BIRTHDAY!!!

Strength Day

Part 1 = Back Squats

• 3-3-3-2-2-2-1-1-1

• Build to a heavy single or new 1RM

• Every 2:00

Part 2 = Push Jerks

• 3-3-3-2-2-2-1-1-1

• Build to a heavy single or new 1RM

• Every 90s

Thursday 04/11

WOD - 5 RFT

• 4 Wall walks (mod: 18 shoulder taps)

• 6 Bar MU (mod : 10 C2B)

• 8 Squat Cleans (135/95)

Post WOD Midline - 3 RNFT

• 1:00 Plank

• 30 Russian Twists

• 1:00 Rest

Wednesday 04/10

WOD - 10 min AMRAP

2-4-6-8….

• Box Jump Overs (24/20)

• Alt. DB Hang Clean & Jerk (50/35)

• Burpees

Body Armor - OTM x 16 mins

• :20 Single arm DB Overhead Hold Each

• :30 Hollow Hold

• 6-8 Strict pull ups

• 12 DB Goblet Squats