Apr
    27

    Thursday April 27, 2017

    Surprise Workout!
    Hint – come prepared to be outside

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Apr
    26

    Wednesday April 26, 2017

    Front Squat – Build to a 1RM

    3x
    10 BB Hip Thruster
    10 Bulgarian Split Squats/Leg
    10 Single Leg Deadlifts/Leg

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Apr
    25

    Tuesday April 25, 2017

    Build to a Heavy Push Jerk + Split Jerk

    4 Rounds
    45 seconds of work/15 sec Rest

    Max Double Unders
    Max Sit-ups
    Max Plank Twist

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Apr
    23

    Monday April 24, 2017

    “Cindy”
    20 Min AMRAP
    5 Pull-ups
    10 Push Ups
    15 Air Squats

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Apr
    20

    Friday April 21, 2017

    20 Minute EMOM

    Alternating minutes with a partner:
    1 Min Max Burpees
    Partner hangs from pull-up bar

    You can only Burpee while your partner is hanging

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Apr
    19

    Thursday April 20, 2017

    Front Squats
    5×2

    30-20-10
    Db/KB Thrusters 45/30
    Weighted Sit-ups

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Apr
    19

    Wednesday April 19, 2017

    20 Minutes to build to a Heavy Snatch

    8 Min AMRAP
    15 Strict Press 45/35
    30 Double Unders

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Apr
    18

    Monday April 18, 2017

    4RFT
    15 Box Jump 30″/24″
    400m Run (to the bus stop)

    Please come prepared to run outside rain or shine.

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Apr
    13

    Thursday April 13, 2017

    “Whitman”
    7RFT
    15 KBS 24kg/16kg
    15 Power Cleans 95/65
    15 Box Jumps

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Apr
    12

    Wednesday April 12, 2017

    Front Squats
    5×3

    6-9-12-9-6
    Front Squats 185/125
    Burpee over Bar
    Pull-ups

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to