Today’s WOD

4-9-2019

Go long bro! Str/Skill: 1a) 5×7 Strict Pull Ups (weighted)1b) 5×10 Weighted Push Ups WOD: 1000m Row100 Double Unders1000m Run

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4-8-2019

Time to work Str/Skill: 14min2rep Max Thruster WOD: 3-3min rounds1 min rest btw 21 Thrusters (95/65)Max Bar Burpees 15 Thrusters (115/85)Max Bar Burpees 9 Thrusters (135/95)Max Bar Burpees

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4-5-2019

Some days mean more than others! Str/Skill: 7×3 Banded Sumo Deadlifts@75% WOD:12min Ladder3/3,5/5,7/7,9/9…….Sumo Deadlift High Pull& Push Press(75/55) EMOM 3 Burpees

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4-4-2019

Choose wisely Str/Skill:30 Calories for timePick which wayRow or Bike WOD:3rds20 Lunges30 Wall Balls40 Double Unders(20/14)

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4-3-2019

Let’s get moving Str/Skill: 6×2 OverHead SquatsMax WOD: 9min AMRAP100m Run3 Squat Snatches(115/85)

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4-2-2019

Test and retest Str/Skill:Pull Up ScalePush Up Scale (no worms) WOD:Cindy20min amrap5 Pullups 10 Pushups 15 Squats

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4-1-2019

No April fools! Str/Skill: 6×5Strict PressMax WOD: 20-16-12-8-4Dumbbell STO (L/R)Box Jumps (50/35,24/20)

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3-30-2019

We get to get better Str/Skill:7×2 Power Snatch65% WOD:3min Amrap5 SDHP5 Power SnatchRest 1 min3min Amrap7 Thrusters7 Power CleansRest 1 min3min AmrapBar Burpees (95/65)

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3-29-2019

It’s better on Friday Str/Skill: 7×5Push Press Build WOD: 30-20-10Push Press (95/65)SitupsDouble Unders

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3-28-2019

It’s time. Str/Skill:Route descriptionKettlebell & Pull UpProgression  WOD:3rds400m run21 Kettlebell Swings12 Pull-ups (53/35)

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