Saturday 04/22/2023

WOD
"Ultimate Red Velvet Cheesecake"
For Time:
Teams of 2
2000/1750m Row

-into-

4 rounds
100’ Front Walking Lunge 95#/65#
50 Box Jump Overs 24"/20"

-into-

2000/1750m Row
*Split work up however you see fit.

Friday 04/21/2023

Strength
Snatch Push Press + Snatch Balance 5x3
2 Snatch Push Press + 1 Snatch Balance x 5 Working Sets
* 10-15 minutes *

WOD
“Isabel”
For Time:
30 Snatches 135#/95#

Thursday 04/20/2023

Strength 1
Power Clean 3x22 Power Cleans x 3 sets  @80% of 1RM Clean
* Rest 60-90 seconds between sets *

Strength 2
Front Squat 3x2
2 Front Squats x 3 sets  @85% of 1RM Clean 
* Rest 60-90 seconds between sets *

WOD
12:00 Amrap
15/12 Calorie Assault Bike
12 Toes to Bar
9 Dumbbell Thrusters (50s/35s)

Wednesday 04/19/2023

WOD
"Oreo Dream Extreme Cheesecake"
For Time:
100 Burpee Box Jump Overs 24"/20"

* This is a repeat workout from 4/12/2022.