(240) 317-5303

Friday, 5/10

WOD:
5 Rounds:
7 DB Clusters
14 Alt DB Box Step Up (24/20)
Dumbbell: 50/35
 
L2: DB 35/25
L1: Scale as necessary

Thursday, 5/9


WOD:
3 RFT
400m Run
21 Air Squats
300m Row
15 Push-Ups
20 DU’s
9 Barbell Row (95/65)
 
L2: Barbell 75/55 & 2:1 single under or 30 sec DU work
L1: Scale as necessary

Wednesday, 5/8


For Time:
1,000 Meter Row
Directly into:
30 DB Snatches, 15 Burpee Box Jump Overs
20 DB Snatches, 10 Burpee Box Jump Overs
10 DB Snatches, 5 Burpee Box Jump Overs
Dumbbell – 50/35
Box – 24″/20″
 
L2: DB 35/25 & Box 20/16
L1: Scale as necessary

Tuesday, 5/7

WOD:
For Time:
200 Meter Run, 2 Power Cleans + Jerks
200 Meter Run, 4 Power Cleans + Jerks
200 Meter Run, 6 Power Cleans + Jerks
200 Meter Run, 8 Power Cleans + Jerks
200 Meter Run, 10 Power Cleans + Jerks
Rx – 155/105
 
L2: Barbell 135/95
L1: Scale as necessary

Monday, 5/6

WOD:
4 Rounds:
21/15 Cal Assault Bike/Row
15 Toes to Bar
7 Squat Snatches (135/95)
 
L2: Knees to chest & Snatch 115/75
L1: Scale as necessary

Saturday, 5/4

WOD:
800 Meter Run
9 Hang Power Cleans (185/125)
21 Bar-Facing Burpees
800 Meter Run
15 Hang Power Cleans (135/95)
21 Bar-Facing Burpees
800 Meter Run
21 Hang Power Cleans (115/75)
21 Bar-Facing Burpees
 
L2: HPC (135/95) (115/75) (95/65)
L1: Scale as necessary

Friday, 5/3

WOD:
15-12-9:
Power Snatch (115/85)
Box Jump Overs (30″/24″)
… Directly into…
15-12-9:
Overhead Squats (115/85)
Barbell-Facing Burpees
 
L2: Barbell 95/65 & BJO 24/20
L1: Scale as necessary

Thursday, 5/2

WOD:
AMRAP 15                          
200m Run                         
10 T2B                              
5 Devils Press (50/35)
 
L2: Knees to chest and D Press 35/25
L1: Scale as necessary

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