Monday 03/09/2020

WOD
"Overkill"
For Time:
21-15-9:
Double Dumbbell Power Cleans 50's/35's
Box Jump Overs 24"/20"
Double Dumbbell Front Squats 50's/35's
Toes to Bar

Saturday 03/07/2020

WOD
"PowerPoint"
Teams of 3
For Time (30 Minute Cap):
75 Power Snatches 75#/55#
75/50 Calorie Row
50 Power Snatches 95#/65#
50/35 Calorie Row
25 Power Snatches 115#/85#
25/20 Calorie Row
45 Pull Ups
25 Power Snatches 115#/85#
25/20 Calorie Row
50 Power Snatches 95#/65#
50/35 Calorie Row
75 Power Snatches 75#/55#
75/50 Calorie Row

*uncompleted reps will be added to 30:00 time cap in seconds.

Friday 03/06/2020

WOD
“4-Wheel Drive”
5 Rounds:
AMRAP 4:
21/15 Calorie Assault Bike
15 Burpee Box Jumps 24"/20"
Max Calorie Row

Rest 4 Minutes Between
*Score is total reps

Thursday 03/05/2020

Strength
Overhead Squat
Build to Heavy Set of 3

WOD
"FaceTime"
AMRAP 10:
15 Overhead Squats 95#/65#
12 Sumo Deadlift High Pulls 95#/65#
9 Chest to Bar Pull-ups