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