(240) 317-5303

Wednesday, 2/27

WOD:
AMRAP 15:
5 Power Snatch (115/75)
10 Overhead Squat (115/75)
15 Hang Power Clean (115/75)
20 Cal Row/Bike
50 Double Unders
 
L2: Barbell 95/65 & 2:1 Single Unders
L1: Scale as necessary

Tuesday, 2/26

WOD:
5 RFT:
30 Double Unders
5 Power Cleans (155/105)
7 Bar Facing Burpees
Rest 1 Minute

L2: 2:1 Single Unders & P Clean 135/95
L1: Scale as necessary

Monday, 2/25

WOD:
For Time: 
75 Wallballs (20/14)
35/25 Cal Air Bike/Row
Directly Into…
6-9-12-15:
Chest to Bar Pull-Ups
Kipping Handstand Push-ups
Dumbbell Front Squats (50/35)
 
L2: WB 14/10 & Jumping CTB & Box Pike Push0Ups & DB 35/25
L1: Scale as necessary

Saturday, 2/23

WOD:
“22”
AMRAP 22
22 Wallballs (20/14)
22 Power Snatch (75/55)
22 Box Jumps (24/20)
22 Push Press (75/55)
22 Cal Row/Bike
 
L2: WB 14/10 & Barbell 65/45 & Box Jump 20/16
L1: Scale as necessary
 
Cash-Out:
22 Synchronized Push-Ups
(Together as a Class)

Thursday, 2/21

WOD:
21 – 15 – 9
Cal Row/Bike
Front Squats (95/65)
15 – 12 – 9
Toes to Bar
Hang Squat Cleans (95/65)
12 – 9 – 6
Barbell Facing Burpees
Thrusters (95/65)
 
L2: Barbell 75/55 & Knees to Chest
L1: Scale as necessary

Wednesday, 2/20

Strength: Deadlift
5 Supersets:
5-4-3-2-1: Heavy Deadlifts
(Building)
 
After Each Set:
10 Push Ups
15 GHD/AbMat Sit-ups
 
WOD:
AMRAP 15:
60 Double Unders
30/21 Cal Bike/Row
10 Push Jerks (155/105)
 
L2: 2:1 SU & P Jerk 135/95
L1: Scale as necessary

Tuesday, 2/19

WOD:
AMRAP 18:
9 Power Cleans (155/105)
12 Strict Handstand Push-ups
9 Front Squats (155/105)
12 Strict Pull-ups
 
L2: Barbell 135/95 & Box Pike Push Ups & Ring Rows
L1: Scale as necessary

Monday, 2/18

WOD:
For Time:
50 Cal Row
50 Overhead Squats (95/65)
50 Burpees
50 Hang Cleans (95/65)
50 GHD/Ab-Mat Sit-Ups
**30 Minute Cap**
 
L2: Barbell 75/55
L1: Scale as necessary