WOD

Monday, April 10th

April 9, 2017

**Notice** – There will be no dropping weight between 5am -7am until the floor is fixed. This includes open gym athletes too. In some cases the WOD may be changed for these classes.

5 Sets
Front-Racked Barbell Split Squats x 4-6 reps/leg @ 30X1

7AMRAP
3-6-9-12-15-18..
Power Cleans (135/95)
Pull-ups


Sunday, April 9th

April 8, 2017

Hours:
Coached WOD: 10 & 11am
Open Gym: 10am to 2pm

For Time
50-40-30-20-10
DU’s
Abmat Sit-ups
Run 200m after each round

then

10 Rounds
7 Burpee Box Jumps (24/20)

100m Run


Saturday, April 8th

April 7, 2017

Hours:
7am – First Class
12pm – Last Class

25AMRAP
6 Squat Clean Thrusters (135/95)
2 Rope Climbs (scale = 10 Pull-ups)
10 Box Jumps (30/24)

Partners will alternate after Running 200m


Friday, April 7th

April 6, 2017

**Notice** – There will be no dropping weight between 5am -7am until the floor is fixed. This includes open gym athletes too. In some cases the WOD may be changed for these classes.

Squat Clean & Jerk
20mins build to a heavy single

(Repeat 11/15/16)
10AMRAP
1-2-3-4-5-6….
Deadlifts (135/95)
Hang Power Cleans
Jerks (135/95)


Thursday, April 6th

April 5, 2017

**Notice** – There will be no dropping weight between 5am -7am until the floor is fixed. This includes open gym athletes too. In some cases the WOD may be changed for these classes.

Partner WOD
For Time:
10 Rounds
Alternating 200m Row
then
10 Rounds
Alternate after each round
10 TTB
5 Front Squats (155/105)
then
10 Rounds
Alternating 200m Row


Wednesday, April 5th

April 4, 2017

**Notice** – There will be no dropping weight between 5am -7am until the floor is fixed. This includes open gym athletes too. In some cases the WOD may be changed for these classes.

Push Press
5×5

4 Rounds for Total Reps
:30 Work/ :30 Rest
Min 1: DB S2OH (50/35 per arm)
Min 2: Cal Row
Min 3: Box Jumps (24/20)
MIn 4: KB SDLHP (70/53)


Tuesday, April 4th

April 3, 2017

**Notice** – There will be no dropping weight between 5am -7am until the floor is fixed. This includes open gym athletes too. In some cases the WOD may be changed for these classes.

For Time:
25-20-15-10-5
Pull-ups (Rx+ = 10-8-6-4-2 Ring MUs)
Burpee
2x DU’s

Extra Credit
3×10 DB Bent Over Row
3×10 Seated Hammer Curl
100 MB Twists


Monday, April 3rd

April 2, 2017

**Notice** – There will be no dropping weight between 5am -7am until the floor is fixed. This includes open gym athletes too. In some cases the WOD may be changed for these classes.

Back Squat
5×5

30-20-10
Back Rack Step Back Lunge (135/95)
Wall Balls (24/20)

Extra Credit
3×10 GH Raise
3×25 Hip Extensions
3×10 AB Rollouts


Saturday, April 1st

March 31, 2017

Hours:
1st Class: 7am
Last Class: 12pm

5 Rounds
:30 Work/ :30 Rest
Min 1: Wall Ball (20/14)
Min 2: Burpee
Min 3: KBS (53/35)
Min 4: Box Jumps (24/20)
Min 5: Sit-ups

Partners alternate work/rest every 30sec


Friday, March 31st

March 30, 2017

**Notice** – There will be no dropping weight between 5am -7am until the floor is fixed. This includes open gym athletes too. In some cases the WOD may be changed for these classes.

20mins build to a heavy single
Squat Snatch

“Fitness”
12AMRAP
15 Power Snatch (75/55)
15 TTB

“Competition”
12AMRAP
15 Power Snatch (75/55)
15 TTB
15 Power Snatch (95/65)
15 TTB
15 Power Snatch (115/75)
15 TTB
15 Power Snatch (135/95)
15 TTB
Max Power Snatch (155/105)


1 26 27 28 29 30 37