Categorized as: WOD

TUESDAY APRIL 5th

woftheday

Strength

squat clean 5X2

Conditioning

5 snatch 135/95lbs

25 double unders

5 overhead squats 135/95lbs

25 double unders

5 clean and jerks 135/95lbs

25 double unders

5 front squats 135/95lbs

25 double unders

5 back squats 135/95lbs

25 double unders

for time

 

MONDAY APRIL 4th

woftheday

due to low attendance we’ve had trim off the least popular

classes starting april 11th. check the schedule

app and please contact bobby with any questions or concerns

Strength

high hang squat snatch 4X2,2X1

Conditioning

for total calories and reps combined:

5 minute row for calories

2 minutes rest

4 minutes max rep squat cleans 155/105lbs

2 minutes rest

3 minutes max rep bar muscle ups

2 minutes rest

2 minutes max rep db thrusters 35/25lbs

SUGAR FREE SUNDAY APRIL 3rd

woftheday

Strength:

squat clean thruster 2X3,2X2,2X1

Conditioning:

as many rounds and reps as possible in 6 minutes of:

3 front squats 185/125lbs

6 back squats 185/125lbs

****allowed to use rack

SATURDAY APRIL 2nd

woftheday

Strength

on a running clock

10 minutes to reach highest weight lifted in

power clean

then

10 minutes to reachest highest weight lifted

in overhead squat X 3 from the floor

Conditioning

3 rounds of:

10 deadlift2 185/125lbs

15 box jumps 30/24″ step down

50 squats

for time

 

FRIDAY APRIL 1st

woftheday

happy April fools day!!

Strength:

push press 5×3

Conditioning:

20 snatch 115/75lbs

30 clean and jerks 115/75lbs

40 toes to bar

50 push ups

60 db reverse lunges 35/25lbs

70 wall balls 20/14lbs

for time

THURSDAY MARCH 31st

woftheday

Strength:

front squat 5X3

Conditioning

“FRAN”

rounds of 21-15-9 of

thruster 95/65lbs

chin up

for time

WEDNESDAY MARCH 30th

woftheday

Strength

5 attempts at this complex for highest weight lifted

2 hang squat cleans+2 front squats+2 jerks

Conditioining

row 5k

for time

TUESDAY MARCH 29th

woftheday

Strength:

clean and jerk 4X2,2X1

Conditioning:

4 rounds of:

5 squat cleans 185/125lbs

20 overhead reverse lunges 45/25lb plate

for time

MONDAY MARCH 28th

woftheday

Strength

pause squats 5X5

5 rounds of max rep push ups on to DBs

for total combined reps

Conditioning

as many rounds and reps as possible in 5 minutes of:

250m row

10 chest to deck burpees

rest 2 minutes

as many rounds and reps as possible in 5 minutes of:

10 pistols

10 db push press 35/25lbs

SATURDAY MARCH 26th

woftheday

Strength:

5 rounds of max rep L-chins

for total combined reps

Conditioning:

“16.5” modified to fit class

rounds of:

21-18-15-12-9-6-3

thrusters 95/65lbs

bar parallel burpees

for time