(240) 317-5303

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

Tuesday, 4/30

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

Saturday, 4/27

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!

Friday, 4/26

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

Thursday, 4/25

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

Wednesday, 4/24


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

Tuesday, 4/23

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

Monday, 4/22


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

Saturday, 4/20

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

Thursday, 4/18

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