WOD

Sunday, April 9th 2017 CLOSED – CHILL

Saturday, April 8th 2017 1.Run Conditioning Run 18 minutes nonstop 2.Conditioning AMRAP 30: Teams of 3: 12 Calorie Row 12 Power Snatch (95/65#) 12 Wallballs (20/14#) 12 T2B *Full rounds, then change partners

Friday, April 7th 2017 1.Burner Conditioning 5RFT: 10 1-Arm DB Snatch (50/35#) (5/5) 10 Box Jump-overs (24/20″) 1 Lap

Thursday, April 6th 2017 1.Skill EMOM x 10 HSPU 2-10 reps or HS hold 30sec or Kick-ups 5 2.Conditioning 3RFT: 30 Power Cleans (135/95#) 30 Wallballs (20/14#) 30 Calorie Row/Bike

Wednesday, April 5th 2017 1.Conditioning “The Seven” 7 RFT 7 Handstand Push-ups 7 Thrusters (135/95#) 7 T2B 7 Deadlifts 7 (135/95#) 7 Burpees 7 Kettlebell swings (53/35#) 7 Pull-ups 2.Core 4 Rounds 25 Ab mat sit-ups 25 Russian twist w/weight  

Tuesday, April 4th 2017 1.Skills Double Unders Choose one of the following: A. 1-2-3-4-5-4-3-2-1 B. 2-4-6-8-10-8-6-4-2 C. 5-10-15-20-25-20-15-10-5 D. 10-20-30-40-50-40-30-20-10 E. 20-40-60-80-100-80-60-40-20 2.Barbell Conditioning For time with 1 bar – you change the weights 21 Deadlifts (275/185#) (225/155#) 15 Front Squats (225/145#) (185/105#) 9 Power Snatches (185/135#) (135/65#)  

Monday, April 3rd 2017 1.Strength Front Squat 4×5@80% 2.Conditioning AMRAP x 12 15 TTB 15 Deadlifts (185/125#) 15 HSPU

Sunday, April 2nd 2017 CLOSED – RELAX

Saturday, April 1st 2017 1.Conditioning 100 Burpees 200m swim 100 thrusters (45/35#) 200m swim 100 pull-ups 200m swim

Friday, March 31st 2017 1.Conditioning “Tri-Sprint Intervals V3” 5 Rounds: AMRAP 4: 30/20 Calorie Row 30 10m Shuttle Sprints AMRAP Cals On Bike Rest 4:00 Between Rounds