WOD

Dear Members, please note that the gym will be closed on Wednesday, April 22nd, and no classes will be held that day. We appreciate your understanding. The gym will reopen Thursday with our normal schedule. Then…. Bench Press Week 3 of 3 5 x 5 Then….. Rounds For Time: Snatches Burpees Over the Bar

Dear Members, please note that the gym will be closed on Wednesday, April 22nd, and no classes will be held that day. We appreciate your understanding. The gym will reopen Thursday with our normal schedule. — Every 2:00 x 7 (week 1 of 2) 5 Back squats 3 Back Squats 3 Back squats 1 Back…

2 Rounds For Time 250/200m Row 30 Back rack lunges 250/200m Row 30 Dumbbell Bench Press 250/200m Row 30 Back Squats 250/200m Row 30 Burpees Over the Rower

Snatch Week 3 of 4 Then… 12 Minute Ladder: 2 Single DB Box Step Ups 2 Toe to Bar 2 Alt DB Hang Snatch 4 Single DB Box Step Ups 4 Toe to Bar 4 Alt DB Hang Snatch 6 Single DB Box Step Ups 6 Toe to Bar 6 Alt DB Hang Snatch 2-4-6-8-10-12……

30 min AMRAP: 500/450m row 100m Farmers Carry 400m Run 25 Sit Ups 30/25 Cal Bike 25 Push Ups

Deadlift (week 3 of 6) Metcon Dumbbell Hang Cleans Dumbbell Front Squats Dumbbell Push Press Amrap double unders or single unders

Bench Press (Week 2 of 3) 5 x 5 Metcon power snatches pull ups Cal Bike clean and jerks pull ups Cal Bike

Back Squat (3 x 3) Every 2:00 x 3 (week 4 of 4) This is our final week of 3×3, then we will start building to a heavy single over the next two weeks. Then…. Metcon For time: Burpees to a target box jump overs wall balls Run wall balls box jump overs Burpees to…

20min. to finish…. 600m Row/Run 50 Russian KB Swings 40 Box Step-Ups 30 Push-Ups 20 SDHP’s 30 Push-Ups 40 Box Step-Ups 50 Russian KB Swings 600m Row/Run – 5 Rounds: 20sec. of Plate Sit-Ups 10sec. of Rest 20sec. of Flutter Kicks 10sec. of Rest – Max Reps of Tricep Dips off of a bench