WOD – 4.17.18

Lauren

Workout of the Day
Find your heaviest of the following complex:
1 Hang Power Snatch
1 Overhead Squat
1 Snatch Balance

WOD – 4.16.18

Workout of the Day
Five rounds for time of:
5 Thrusters (185#/125#)
10 Burpees Over Bar

Squat clean thrusters not allowed.

WOD – 4.15.18

Maria

Workout of the Day
Complete the following every minute on the minute for 20 minutes:
Odd – 20/16 Calorie Row
Even – 10 10m Suicide Sprints

WOD – 4.14.18

Coach Rommel

Workout of the Day
Teams of 3
Complete as many rounds as possible in 30 minutes of:
3 Burpees Over Bar
6 Thrusters (95#/65#)
9 Calorie Row

Athletes switch after each completed round.

WOD – 4.13.18

Mary

Workout of the Day
Five rounds for time of:
Run 400m
30 Sit-ups

WOD – 4.12.18

Workout of the Day
“Amanda”
9-7-5 reps for time of:
Muscle-ups
Squat Snatches (135#/95#)

WOD – 4.11.18

Bri

Workout of the Day
In 15 minutes find a heavy:
5 Rep Deadlift

then

Complete as many rounds as possible in 12 minutes of:
6 Strict Handstand Push-ups
9 Deadlifts (225#/155#)
30 Double-unders

WOD – 4.10.18

Bruce

Workout of the Day
Complete as many reps as possible in 4 minutes of:
4 Burpee Box Jump Overs (24”/20”)
4 Alternating Dumbbell Snatches (45#/25#)
6 Burpee Box Jump Overs (24”/20”)
6 Alternating Dumbbell Snatches (45#/25#)
8 Burpee Box Jump Overs (24”/20”)
8 Alternating Dumbbell Snatches (45#/25#)

Rest 4 minutes

Repeat 2 more times for a total of 3.

WOD – 4.9.18

Ricky

Workout of the Day
Five rounds for time of:
10 Hang Power Cleans (115#/75#)
10 Push Press (115#/75#)
10 Front Squats (115#/75#)

WOD – 4.8.18

John

Workout of the Day
Complete the following every 2 minutes for 14 minutes:
15 Kettlebell Swings (53#/35#)
15 Medicine Ball Cleans (20#/14#)