WOD

  • April 10th Class Program

    A1) Bench Press
    5×8 @ Challenging Weight
    Rest 30-60s
    A2) Bent Over Barbell Row
    5×8-12
    Rest 2-3min

    B) Strict Muscle Up
    10-15min of Practice/Development
    OR
    10min EMOM
    2-3 Every minute

    C) 5 Sets @ 80%/Moderate to Tough Effort
    15/12 Cal Assault Bike
    12 Weighted Step ups @ 50/35lbs
    12 Toes to Ring
    12 American KB Swings @ 24/16kg
    Rest 2min

  • April 9th Class Program

    A) Snatch
    10-15min Practice
    6 Singles @ Moderate to Challenging Weight

    B) 5 Sets @ High Effort
    20/16 Cal Row
    15 Deadlifts @ Challenging Weight (245/165lbs)
    Rest 2min

    C) 10 Rounds for Time
    12 Wallballs @ 20/14lbs to 10/9ft Target
    6 Power Snatches @ 95/65lbs

  • April 7th Class Program

    A) 15min EMOM
    1st: 10-15 Push-ups
    2nd: 6-10 Strict Pronated Pull-ups
    3rd: 20-30s Hollow Body Hold
    +
    5min Rest/Prep

    B) 10min EMOM
    1st: 10-15 Toes to Bar
    2nd: 10-15 Strict Dips
    +
    5min Rest/Prep

    C) 5 Sets @ 85-90%/Tough but Sustainable Effort
    Every 3min Complete:
    18 Burpees
    75 Double Unders

  • April 6th Class Program

    A) Clean & Jerk
    10-15min Practice
    6 Singles @ Moderate to Challenging Weight

    B) 8min EMOM
    8 Front Squats @ Challenging Weight

    C) 15min AMRAP
    21 Cal Row
    15 Step Down Box Jumps @ 24/20″
    9 Ground to Overhead @ 135/95lbs

  • April 5th Class Program

    45min @ 75%/Moderate Effort
    45min Walk/Jog Outside
    **wear a backpack for some additional weight
    **every 3min (3,6,9,12,15) for the first 15min complete: 15 Air Squats + 10 No Push-up Burpees
    **every 3min (18,21,24,27,30) for the second 15min complete: 16 Total Walking Lunges + 25ft Bear Crawl
    **every 3min (33,36,39,42,45) for the third 15min complete: 12 Ground to Overhead w/ Backpack