4/27/22
WOD
5 sets of:
3 minute AMRAP of:
3 Push-ups
6 KB Swing, 70/53-lbs.
9 Air Squats
-Rest 2 minutes-
*RX+ = HSPU
4/26/22
WOD
4 rounds for time of:
15 Chest-to-Bar Pull-ups
15 Deadlifts, 185/135-lbs.
Run 400m
4/25/22
WOD
EMOTM for 8 minutes:
Power Clean + Push Press
EMOTM for 8 minutes:
Power Snatch + OHS
8 minute AMRAP of:
Max Distance Row
*w/partner, switch every 200m
4/24/22
WOD
Rest Day
4/23/22
WOD
"Wood" w/partner
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24"/20″
10 SDHP, 95/65-lbs.
10 Thrusters, 95/65-lbs.
Rest 1 minute
*Run together, share reps.
ANNOUNCEMENT: NO CLASS FRIDAY AT 5:30PM
4/22/22
WOD
5 sets of:
Front Squat, 2 reps
5 sets of:
Split Jerk, 3 reps
Accessory:
Tabata Calories on Bike
Announcement: No Class Thursday or Friday at 5:30pm
4/21/22
WOD
18 minute AMRAP of:
15 Box Step-ups, 50/35-lb.
12 Dumbbell Snatches, 50/35-lb.
9 Knees-to-Elbows
Cash Out:
3 sets of:
Plank Taps x :45/:15
Ring Rows x :45/:15
ANNOUNCEMENT: NO CLASS THURSDAY OR FRIDAY AT 5:30PM
4/20/22
WOD
Every 6:00 for 5 sets:
21 Calorie Row
21 Push-ups
15 Calorie Row
15 Handstand Push-ups
Please Note: Updated times
4/19/22
WOD
Every 2:00 for 5 sets:
Snatch, 2 reps
15-12-9 Reps For Time
Dual KB Front Squats, 53/35
Kettlebell Facing Burpees
4/18/22
WOD
20 minute AMRAP of:
5 Power cleans, 165/110-lbs
10 Pull-ups or 5 MU
50 Double-unders