Thursday 04/03

WOD - For Time

Partition as needed

• 12 rope climbs

• 60 KB swings

• 80 sit ups

• 100 cal row

Post WOD - 5 Rounds

KB Holds

• :20 Farmers Hold

• :20 Front Rack Hold

• :20 Overhead Hold

• 1:00 Rest

Wednesday 04/02

Strength - Every 90s x9 Sets

• 3-3-3-2-2-2-1-1-1 Deadlifts

• Begin ~ 65-70% and build based off feel

WOD - 5RFT

• 30 DU

• 20 Wallballs (20/14)

• 10 T2B

Tuesday 04/01

Strength - OTM x 10 mins

• 1 Power Snatch

• Build based off feel

WOD - 5RFT

21-18-15-12-9

• Power Snatch (75/55)

• Box Jumps (24/20)

Monday 03/31

Reminder that we need final sizes in by this Friday for Spring Fling! Ladies be sure to mark down “tank” by your name if you’d like the tank top option. If you need help finding a partner let us know!

Body Armor - 4RNFT

• :30 Handstand Hold

• 20 Hollow Tucks

• 5 Strict Press @ 75-80% of 1RM

• :30 Glute Bridge Hold

WOD - 3:00 AMRAP + 3:00 Rest x 3 Sets

• Set 1 = 15 Push Jerks (115/85) + 15 Lateral Burpees + Max Cal Row

• Set 2 = 12 Push Jerks (135/95) + 12 Lateral Burpees + Max Cal Row

• Set 3 = 9 Push Jerks (155/105) + 9 Lateral Burpees + Max Cal Row

Friday 03/28

Ladies if you would like the tank top option for Spring Fling please write in “Tank” clearly next to your name on the registration sheet, or let us know asap. This is a standard fit racerback tank top.

Strength Day

Part 1 - Every 2:00

• 7x5 Back Squats

• @ 70-75% of 1RM or 5-10lbs heavier than last week

Part 2 - 12 sets

• Every 90s x 3 Sets - 2 Clean & Jerks

• Every 90s x 3 Sets - 1 Clean & Jerks

• -rest until 10:00 mark-

• OTM x 6 - 1 Clean