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Wednesday, 5/22

WOD:
For Time:
21 Overhead Squats (95/65)
21 Barbell Facing Burpees
21 Deadlifts (95/65)
15 Overhead Squats (115/75)
15 Barbell Facing Burpees
15 Deadlifts (115/75)
9 Overhead Squats (135/95)
9 Barbell Facing Burpees
9 Deadlifts (135/95)
 
L2: Barbell (75/55) (95/65) (115/75)
L1: Scale as necessary

Tuesday, 5/21

WOD:
3 Rounds:
15 Power Cleans (115/75)
20 Pushups
Directly into…
2 Rounds:
50 Air Squats
75 Double-Unders
Directly into…
1 Round:
50/35 Cal Row
 
L2: P Clean 95/65 & 2:1 SU
L1: Scale as necessary

Monday, 5/20

WOD:
3 Rounds:
800m Run
40 Kettlebell Swings (53/35)
40 Wallballs (20/14)


L2: KBS 35/17.5 & WB 14/10
L1: Scale as necessary

Saturday, 5/18

WOD:
4 Rounds:
400 Meter Run
20 Front Rack Barbell Lunge
10 Pull-Ups
Barbell – 75/55
 
L2: Jumping CTB & Barbell 65/45
L1: Scale as necessary

Friday, 5/17

WOD:
2 Rounds:
10 Bar Muscle Ups
20 Barbell-Facing Burpees
30 Deadlifts (225/155)
40 Wallballs (30/20)
 
L2: Jumping BMU & WB 20/14 & DL 185/135
L1: Scale as necessary

Thursday, 5/16


Strength:
Strict Press
3 X 10 Building
 
WOD:
AMRAP 12
6 Box Jumps (24’/20’)
8 Push Press (95/65)
10 Alt Lunge
12 Push-Ups
 
L2: BJ 20/16 & P Press 75/55
L1: Scale as necessary

Wednesday, 5/15


WOD:
21 Front Squats, 21 KB Swings, 400m Run
15 Front Squats, 15 KB Swings, 400m Run
9 Front Squats, 9 KB Swings, 400m Run
Rx Barbell – 135/95
Rx Kettlebell – 2/1.5
 
L2: Barbell 115/75 & KBS 1.5/1
L1: Scale as necessary

Tuesday, 5/14

WOD:
AMRAP 4:
27 Calorie Row, 27 Burpees, 27 CTB Pull-Ups
Rest 4:00
AMRAP 4:
21 Calorie Row, 21 Burpees, 21 Toes to Bar
Rest 4:00
AMRAP 4:
15 Calorie Row, 15 Burpees, 15 Pull-Ups
 
L2: Scale reps to 21-15-9
L1: Scale as necessary

Monday, 5/13

Strength:
Barbell Reverse Lunge
2 sets of 14 (7 each)
Rest 2:00 between sets
 
WOD:
“Isabel”
For Time:
30 Power Snatches (135/95)
 
L2: 115/75
L1: Scale as necessary
 
Cash-Out:
Alternating Tabata (:20s/:10s) x 8:
AbMat Sit-Ups
Hollow Rocks

Saturday, 5/11

WOD:
In Teams of 3:
In a 7:00 Window: 100/70 Calorie Assault Bike
Time Remaining – Max Overhead Squats (95/65)
… Rest 3:00
In a 6:00 Window: 75/50 Calorie Assault Bike
Time Remaining – Max Hang Squat Cleans (115/75)
… Rest 3:00
In a 5:00 Window: 50/30 Calorie Assault Bike
Time Remaining – Max Thrusters (135/95)
 
Three scores – total reps from each part.
 
L2: Barbell (75/55) (95/65) (115/75)
L1: Scale as necessary