(240) 317-5303

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

Wednesday, 4/17

Skill:
Double-Unders

WOD:
3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double-Unders
 
L2: Front Squat 155/105 & Jumping CTB or Ring Row & 2:1 SU or 1 Min DU Work
L1: Scale  as necessary

Tuesday, 4/16

WOD:
5 Rounds:
1:00 – Max Box Jump Overs (30″/24″)
1:00 – Max Deadlift (155/105)
1:00 – Max Cal Row
1:00 – Rest
 
L2: BJO 24/20 & Deadlift 135/95
L1: Scale as necessary

Monday, 4/15

Strength: Front Squat
Every 90 Sec for 12 Minutes:
4 Front Squat from the Floor
(Building)
 
WOD:
5 RFT:
10 Power Cleans (135/95)
10 Bar-Facing Burpees
 
L2: P Clean 115/75
L1: Scale as necessary

Saturday, 4/13

WOD:
In Teams of 3, 30:00 Time Cap:
100 Push Ups
100 Overhead Squats (75/55)
80 Box Jump Overs (24″/20″)
80 Thrusters (95/65)
60 HSPU
60 Front Squats (115/80)
40 Box Jump Overs (30″/24″)
40 Clusters (135/95)
 
L2: OHS 65/45 & BJO 20”/16” & Thrusters 75/55 & Box Pike Push Up & Front Squat 95/65 & BJO 24”/20” & Cluster 115/75
L1: Scale as necessary

Friday, 4/12

Strength: Deadlift
On the 2:00 x 6 Sets:
3 Reps Double Overhand Hook Grip Deadlift
(Building)

WOD:
3 Rounds For Time:
12 Deadlifts (155/115)
24 GHD Sit-Ups
10 Front Squat (155/115)
 
L2: Barbell 135/95 & Ab-Mat Sit Ups
L1: Scale as necessary

Thursday, 4/11

WOD:
AMRAP 18:
60 Double-Unders
45 Air Squats
21/15 Cal Air Bike/Row
10 Push Jerks (185/135)
 
L2: 2:1 SU or 60 sec DU work & Push Jerk 155/115
L1: Scale as necessary

Tuesday, 4/9

WOD:
3 Rounds of AMRAP 4, resting 4:00 between:
27/21 Calorie Row
21 Power Cleans
15 Box Jump Overs (24″/20″)
 
Part #1 – 135/95
Part #2 – 115/75
Part #3 – 95/65
 
L2: (115/75) (95/65) (75/55) & BJO 20”/16”