(240) 317-5303

Monday, 4/1

WOD:
3 Rounds For Time:
400 Meter Run
30 Wallballs (20/14)
400 Meter Run
30 DB Hang Clean and Jerks (50/35)
 
L2: 2 Rounds & WB 14/10 & DB C&J 35/25
L1: Scale as necessary

Saturday, 3/30

WOD:
3 x AMRAP 5
4 Burpees
8 Alt DB Snatches (50/35)
12 Sit-Ups
*Rest 1 Min Between Each AMRAP
 
L2: DB Snatch 35/25
L1: Scale as necessary

Friday, 3/29

WOD:
For Time w/ Partner 
200m Plate Carry (35/25) 
30 Power Snatch (115/75) 
400m Run 
100 Air Squats 
200m Plate Carry (35/25) 
50 KB Swings (2/1.5) 
400m Run 
30 Power Snatch (115/75) 
200m Plate Carry (35/25)
L2: Plate Carry 25/15 & P Snatch 95/65 & KBS 1.5/1
L1: Scale as necessary

Thursday, 3/28

WOD:
AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)
 
L2: 2:1 Single Under or 60 Sec DU Work & WB 14/10 & DL 225/135
L1: Scale as necessary

Wednesday, 3/27

Skill: Box Jumps
Establish a Max Height Box Jump
 
WOD:
1-2-3-4-5-6-7-8-9-10:
Burpee Box Jump Overs (24”/20”)
Toes to Bar
 
L2: BBJO 20”/16” & Knees to Chest
L1: Scale as necessary

Tuesday, 3/26

WOD:
5 Rounds:
AMRAP 4:
400 Meter Run
1 Round of “Cindy”
Max Power Snatches (115/75)
 
2 Minutes Rest Between
 
L2: Scale Cindy & P Snatch 95/65
L1: Scale as necessary

Monday, 3/25

Strength:
On the Minute X 10:
3 Back Squat
(Building)
 
WOD:
5 Rounds, resting 1:00 between efforts:
21 Double-Unders
9 Thrusters (95/65)
21 Double-Unders
15/12 Cal Row/Bike
 
L2: 2:1 Single Under or 30 Sec DU Work & Thruster 75/55
L1: Scale as necessary

Saturday, 3/23

WOD:
4 Rounds:
400 Meter Run
25′ Front Rack Barbell Lunge
8 Squat Cleans
Barbell – 135/95
 
L2: Barbell 115/75
L1: Scale as necessary