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WOD

Wednesday

A. Push Press- re-setting at front rack position at each rep w/ 1 sec pause at overhead lockout each rep. warmup; 10x empty bar, 8...
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Tuesday

Teams of 3: AMRAP 15 min; Each team has one set of DB for team to share; 25′ front rack DB lunges 25 thrusters *one...
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Monday

A. Deadlift warmup; 10x empty bar, 6 x 35-45%, 5×45-55%, 3x 55-65% work sets: 75%x5, 85%x3, 95%x1 *treat this as an E2min emom.B. 2 person...
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Tuesday

A. Push press warmup; 10x empty bar, 6 x 30-40%, 5×40-50%, 3x 50-60% work sets: 70%x3, 80%x3, 90%x3 *treat this as an E2min emom.  ...
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Monday

A. Teams of 3, alternating whenever needed; AMRAP 8 min; 8 Alternating Single-Arm Dumbbell Snatches level 1: 25/15 level 2: 35/20 level 3: 50/35 8...
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Saturday and Sunday

Sat. April 1 9-11a: open gym 4-8p: Spring Party- end of open announcements/new gym announcements! https://www.facebook.com/events/681663645350183/ Sun. April 2– REST DAY

Friday

Teams of 3: only 1 working at a time AMRAP 15 min: 50 Calories of Assault Bike 50 Dumbbell Thrusters

Thursday

A. Deadlift Warm up:10x empty bar, 6 x 30-40%, 5×40-50%, 3x 50-60% Working Sets: 70%x3, 80%x3, 90%x3 *treat this as an E2min Emom. B. 10-8-6-4-2...
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Wednesday

Every 2 minutes, for 30 minutes (3 sets of each): Station 1 – 4-6 turkish getups (2-3 per arm) Station 2 – Strict Pull-Ups x...
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Tuesday

A. Back Squat Warm up: 6 x 30-40%, 5×40-50%, 3x 50-60% Working Sets: 70%x3, 80%x3, 90%x3 *treat this as an E2min Emom.   B. Run Level...
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