Friday

032919

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Friday’s WOD is a partner workout! Bring your jump rope and come ready for anything!

Thursday

032819

•••

4 Rounds: AMRAP 4 Min

12/9 Calories
6 Lateral Barbell Burpees
3 Power Cleans (155/105)

4 Min Rest

Wednesday

032719

•••

Shoulder Press: Build to a heavy set of 3

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12 Min AMRAP

40 Double Unders

20 Pushups

10 Toes to Bar

Tuesday

032619

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3 RFT

12 Box Jumps 30/24

21 Dumbbell Front Squats

500m Row, or 1000m Bike, or 400m Run

Monday

032519

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Tempo back Squat

•••

AMRAP 12:

9 Burpees

18 Alternating Dumbbell Snatch (50/35)

27 AbMat Sit-ups

Friday

032219

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27-21-15-9-3

Thrusters 95/65

C2B Pull-ups

Thursday

032119

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3 RFT

35 Air Squats

15 Toes To Bar

10 Hang Power Cleans

Wednesday

032019

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Overhead Squat: Heavy Double

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12 Min AMRAP

5 Strict Pull-ups

10 Overhead Squats 95/65

15 Deadlifts 95/65

Tuesday

031919

•••

4 Rounds

4 Min AMRAP

30/22 Calories

15 Box Jump Overs

Max Devils Lift in time remaining

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4 Min Rest

Monday

031819

•••

4 Rounds

1 Min Calories

1 Min Squat Cleans 95/65

1 Min Abmat Situps

1 Min Rest