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Tuesday 4/4/17 WOD 

Metcon:

AMRAP X 20 minutes

15 Cal Row

12 Power Snatch (65/95)

15 Overhead Squats (65/95)

12 Burpees Over the Bar

*At least 5 Rounds to Rx*

Monday 4/3/17 WOD 

Strength:

EOMOTM X 10 minutes

6 Squat Cleans

Metcon:

-Start with 50 Sit-ups-

30-20-10

OAA Dumbbell Snatch (45/70)

Toes 2 Bar

-End with 50 Sit-ups-

*10 minute cut-off

Saturday 4/1/17 WOD 

Partner WOD!

Metcon:

“Open 16.5”

21-18-25-12-9-6-3

Thrusters

Bar Facing Burpees

*April fools! I’ll stay away away from the thrusters for at least a couple days ha.*

Today’s real Metcon:

Teams of 2 complete:

100 Cal Row

90 Wallballs (14/20 @ 9/10ft)

80 Cal Row

70 Burpees

60 Cal Row

50 Shoulder 2 Overhead (105/155)

40 Cal Row

30 Squat Cleans (105/155)

20 Cal Row

10 Wall Climbs

*30 minute cut-off. Split reps however you see fit.*

Friday 3/31/17 WOD 

Strength:

5 x 6 

Back Squats

Metcon:

AMRAP X 10 minutes

10 Front Rack Lunges (105/155)

15 Kettlebell Swings (55/70)

25 Air Squats

*At least 5 Rounds to Rx*

Thursday 3/30/17 WOD 

Metcon:

4 Rounds

20 Power Cleans (75/115)

20 Thrusters (75/115)

20 Pull-ups

*25 minute cut-off*

Wednesday 3/29/17 WOD 

Strength:

EMOTM X 8 minutes

Barbell Complex

1 Hang Squat Snatch

2 Overhead Squats 

1 Hang Squat Snatch

Metcon:

2-4-6-8-10-12

12-10-8-6-4-2

Dumbbell Ground 2 Overhead (35/55)

Strict Handstand Push-ups

*10 minute cut-off*

Tuesday 3/28/17 WOD 

Metcon:

6 Rounds

18 Toes 2 Bar

12 BoxJumps (24/30)

6 Deadlifts (215/315)

*25 minute cut-off*

Monday 3/27/17 WOD 

Strength:

5 x 3 

Split Jerks

Metcon:

10 Minute Ladder

1 Wall Climb

2 Burpees

3 Shoulder 2 Overhead (95/135)

*At least through 15 S2OH to Rx*

Saturday 3/25/17 WOD 

Strength:

EMOTM x 8 minutes

3 Squat Snatch

Metcon:

30-20-10

Toes 2 Bar

Overhead Squats (65/95)

Cal Row

*12 minute cut-off*

Friday 3/24/17 WOD 

Metcon: 

“Open 17.5”

10 Rounds

9 Thrusters (65/95)

35 Double-Unders

Strength:

5 x 6

Deadlifts