Friday April 6, 2018

It’s Friday! Text your favorite person and hit class together!

Partner 30 min AMRAP
100-calorie row
75 thrusters, 45/35lb. barbell
75 pull-ups
75 wall-ball shots, 20/14lb. ball

Thursday April 5, 2018

Abs of Steel
3 sets of 10-25 ghd situps
After each set 20 hollowrocks

After 3 sets are done 1 min max mountain
Climbers

WOD: 10 min CLOCK
40/30 cal Assault bike(3 min cap)
400 m run
40 box jump overs 24/20
40 push ups
AMRAP 40’ bear crawl

Wednesday April 4, 2018

SKill:
Sled Push or Drag 4 x 50 yards

Partner WOD:
10 rounds(5 each)
15/12 Cal Row
15 Wallball Shots to 10′

Partner 1 completes Row+WB
then Partner 2 completes Row+
WB.

Tuesday April 3, 2018

Skill: Deadlift
3×10

WOD
3 minutes Max Burpees
2 min rest
3 min max pullups
2 min rest
3 min max kb swings 53/35
2 min rest
Run 800, Row 1000, or Bike 1.5
miles

Score is total reps

Monday April 2, 2018

Come burn off the Easter 🍭

Skill: 14 Min
Build to a heavy Strict Press
6 additional minutes to do 12
more reps at 80%

WOD
4 rounds
Run 400m
50 Air Squats