WOD

Sport:
Front squats 5x5@75%
Then:
10-1
Back rack Barbell lunges (115/85)
T2B

Fitness:
Bulgarian split squats 4 sets of 8 reps (each leg)
Then:
12 min EMOM:
Odd: :30 jump lunges
Even: :30 hanging knee raises

WOD

10 min. Strict pullup practice

Then:
(Fitness)
Partner wod:
0-10 min.
2000m row
Partners alternate holding 2 kbs in front rack position while partner rows
10-20 min.
800m run together
120 KB Swings
Partners alternate holding high plank while partner swings KB
(Sport only)
Min 20-30
800 Meter Run (together)
100 Pull-Ups

Partner holds two kettlebells overhead while other partner is doing pull ups. Teammates may switch as frequently as they’d like.

WOD

Sport:
7 rounds:
10 deadlifts (225/155)(185/125)
​200m run
15 push ups

Fitness
4 rounds:
10 Backsquats
200m run
10 push ups (modifications as needed)

BOX CLOSED

BOX CLOSED!!!

At Home Wod:

15 min AMRAP:
-5 Burpees
-10 Lunges Each leg
​-15 Sit-ups

WOD

​3,6,9,12,15,18,21
•Shoulder to OH (95/135) (75/55)
•T2B (t2s)

Box Closed:
Saturday, 4/27
Sunday, 4/28

WOD

Squat snatch technique w pvc

then,


10 EMOM:

3 squat snatch (increasing)

Or
Even: 150m row
Odd: 7 burpees over rower

Then,

12 min AMRAP:
-50 Double Unders
-7 Hang Snatch (75/55) (KB Swing 40,30)
-20 Russian twist (20,14)

WOD

3 rounds for time:
1 minute each station
•Alt Db snatches 50/70
35/50
•Box jumps 24/20 box steps
•Push press 65/95 55/75
•Weighted sit ups 35/45 25/15
•Burpees

1 min rest after each round
Max effort for reps

WOD

4 Rounds:
-25 Wallballs (20,14) (Goblet Squats 35,20)
-400m run
-10 Squat Cleans (165,115)(135,95)(115,75)

WOD

On the 00:00
-30 Clean and Jerks (135,95)(115,80)
On the 8:00
-30 C2B Pull-ups(ring rows)
-30 HSPU (DB Push Press 35,20)
On the 16:00
-1 Mile Run