8:15am & 9:30am Sessions only today
Sunday, April 16, 2017
3 Rounds for time of:
200m Run
50′ Burpee broad jump
15 Chest to bar pull ups
15 Handstand push ups
Saturday, April 15, 2017
Partner WOD
6 Rounds for time of:
400m Run
50 Wall ball (20#/14#)
20 Deadlift (225#/155#)
Thursday, April 13, 2017
AMRAP in 20 minutes of:
20 Calorie row
20 Over the rower burpees
20 Dumbbell snatch (50#/35#)
Wednesday, April 12, 2017
Strength
Back squat
Conditioning
AMRAP in 12 minutes of:
3 Rope climbs
9 Push press (155#/105#)
15 Box jumps (24″/20″)
Tuesday, April 11, 2017
Row 1,000m for time.
Rest 5 minutes
EMOM for 10 minutes:
10/7 Calorie assault bike
Rest 5 minutes
Row 500m for time.
Sunday, April 9th, 2017
Strength
Squat
Conditioning
50-40-30-20-10 reps for time of:
Double unders
Toes to bar
Saturday, April 8, 2017
3 Rounds for time of:
400m Run
5 Deadlift (315#/225#)
200m Run
10 Muscle ups
