Thursday, 4/29/21

WOD

Teams of 3:
10 Rounds Each:
100’ Sandbag Carry (150#/100#)
*Other 2 Teammates Dead Hang From Pull Up Bar

Wednesday, 4/28/21

WOD

12 Minute AMRAP:
60’ Dumbbell Front Rack Walking Lunge
15 Dumbbell Deadlifts
15 Toes to Bar
*(50#/35#)

Tuesday, 4/27/21

WOD

5 Rounds:
2:00 Max Calorie Row
1:00 Max Burpee Box Jump Overs (24#/20#)

Core Strength

5 Sets:
1 Minute Plank Hold
1 Minute Rest

Monday, 4/26/21

Strength

5×3 Snatches @75%

WOD

For Time:
25-20-15
Chest to Bar Pull Ups
Overhead Squats (115#/85#)

Friday, 4/23/21

WOD

For Time:
150 Double Unders
100 Wall Balls (20#/14#)
75 Kettlebell Swings (53#/35#)
50 Toes to Bar

Thursday, 4/22/21

WOD

“Not So Functional Fitness”
24 Minute Alternating EMOM:
12 Dumbbell Bench Press
12 Dumbbell Hammer Curls
12 Barbell Skull Crushers
12 Barbell Curls
12 Banded Tricep Push Downs
12 Banded Lat Pull Downs

Wednesday, 4/21/21

WOD

For Time:
33-27-21-15-9
Calorie Row
11-9-7-5-3
Shoulder to Overhead (165#/115#)

Core Strength

4 Sets (:40 on/:20 off):
GHD Sit Ups

Tuesday, 4/20/21

WOD

For Time:
30 Alternating Single Arm Devil’s Press (50#/35#)

Rest 1 Minute

30 Squat Cleans (115#/85#)

Rest 1 Minute

30 Bar Facing Burpees

Monday, 4/19/21

Strength

5×3 Snatches @70%

WOD

7 Minute AMRAP:
12/10 Calorie Bike
4 Pull Ups
*Add 4 Pull Ups Every Round

Friday, 4/16/21

WOD

For Time:
Cash In: 5 Rope Climbs

3 Rounds:
25 Wall Balls (20#/14#)
100’ Dumbbell Overhead Walking Lunge (50#/35#)

Cash Out: 5 Rope Climbs