Wednesday, 5/1
| WOD: 5 Rounds of AMRAP 3: 3 Power Cleans (135/95) 6 Pushups 9 Air Squats Rest 1:00 between each AMRAP. L2: Power clean 115/75 L1: Scale as necessary |
| WOD: 5 Rounds of AMRAP 3: 3 Power Cleans (135/95) 6 Pushups 9 Air Squats Rest 1:00 between each AMRAP. L2: Power clean 115/75 L1: Scale as necessary |
| WOD: 6 RFT: 10 Alt DB Snatch (50/35) 20 Alt Lunge 30 Double Unders L2: DB Snatch 35/25 & 2:1 SU or 30 sec DU work L1: Scale as necessary |
| WOD: Moving Equipment! We are moving to our new location at 21703 Great Mills Rd. Unit C, Lexington Park, MD! Bring yourself, your ride, and any boxes you may have and get your WOD by helping to get the new location up and running! Meet at the Bunker starting at 8am! |
| WOD: 3 Rounds: 24/17 Calorie Row 21 Wallballs (20/14) 18 Alt DB Snatches (50/35) 15 Lateral Burpees over Rower L2: WB 14/10 & DB Snatch 35/25 L1: Scale as necessary |
| WOD: 3 RFT 30 KB Swings (2/1.5) 20 Ab-Mat Sit Ups 10 Goblet Squats (2/1.5) L2: KB 1.5/1 L1: Scale as necessary |
| WOD: AMRAP 18: 21/15 Calorie Air Bike/Row 15 Strict HSPU 15 DB Deadlifts (50’s/35’s) 15 DB Front Squats (50’s/35’s) L2: Box Pike Push Ups & Dumbbell 35’s/25’s L1: Scale as necessary |
| WOD: On the 0:00… Part #1: 30 Clean and Jerks (135/95) On the 10:00… Part #2: 30 Kipping HSPU 30 Bar Muscle-Ups On the 20:00… Part #3: 1 Mile Run L2: C&J 115/75 & Box Pike Push Up & Jumping BMU or Bar Row/Bar Dip & 1000M Run L1: Scale as necessary |
| Strength: Build to a heavy for the following complex: 1 Hang Squat Snatch 3 Over Head Squat WOD: 5 Rounds: 15 Power Snatches (75/55) 21/15 Calorie Row/Bike L2: P Snatch 65/45 L1: Scale as necessary |
| WOD: For Time: 200 Meter Run, 21 Sit Up, 21 Box Jump 200 Meter Run, 18 Sit Up, 18 Box Jump 200 Meter Run, 15 Sit Up, 15 Box Jump 200 Meter Run, 12 Sit Up, 12 Box Jump 200 Meter Run, 9 Sit Up, 9 Box Jump 200 Meter Run, 6 Sit Up, 6 Box Jump 200 Meter Run, 3 Sit Up, 3 Box Jump Box: 24”/20” L2: Box Jump 20/16 L1: Scale as necessary |
| WOD: AMRAP 7 10 Devils Press (35/25) 10 Box Step Up (24”/20”) *Rest 1 Min AMRAP 7 10 DB Push Press (35/25) 10 Box Jumps (24”/20”) L2: DB 25/15 & Box 20/16 L1: Scale as necessary |
