(240) 317-5303

Tuesday 10/1

WOD

3 rounds for reps

1:00 Power cleans (135/95)

1:00 Cal Assault Bike

1:00 Push ups

1:00 REST

L2: (115/75)

L1: (95/65)

Monday 9/30

WOD

For time:

Row 500 meters

21 Push Press (115/75)

Row 500 meters

18 Push Press

Row 500 meters

15 Push Press

Row 500 meters

12 Push Press

L2: (95/65)

L1: (75/55)

Saturday 9/28

3 rounds for time of:

21 hang power snatches (115/75)

50 squats for time

L-sit for squat time or 1:00

L2: (95/65) Tuck Hold

L1: (75/55) V sit hold on floor

Friday 9/27

Clean and jerk 5-5-3-3-3-1-1-1-1 reps

ANNIE

50,40,30,20,10

Double Unders

Situps

L2: 2:1 DU

L1: 2:1 DU

Thursday 9/26

WOD

3 Rounds for Time

400m Run

21 KB swings (2/1.5)

12 Chest to Bar

L2: (1.5/1)

Jumping CtB

L2: Scale run as needed, (1/.5)

Wednesday 9/25

WOD: 

5 RFT

21 dumbbell thrusters (35/25)

15 burpees, touching target 6 inches above reach

L2: (25/17.5)

L1: (17.5/10)

Monday 9/23

WOD: 

12-9-6-3 reps for time of:

Clean and jerks (155/105)

Bar muscle-ups

.

L2: (135/95) JBM

L1: (115/75) Bar row to dip

Saturday 9/21

Squat Strength

Back squat 1-1-1-1-1 reps

21-15-9

Burpees

KB Swing (2/1.5)

Double Unders

L2: (1.5/1)

L1: (1/.5)

Friday 9/20

WOD

Teams of 3

150 Wall balls (20/14)

150 Deadlift (185/125)

150 Cal Row 

150 T2B

L2: (14/10) (155/105) Knee to Elbows

L1: (14/10) (135/95) Hang Knee Raises