This Week’s WODs

Monday, March 27th
Hang Power Snatch OTM 5×2
– 1 sec pause at catch
Hang Power Snatch + Power Snatch OTM 7×1

5 Rounds
300m Row
20 Sit-ups
10 Hang Power Snatches (75/55)

Tuesday, March 28th
Power Clean + Thruster OTM 10×1
– then
Rook Rumble WOD 1
6 minutes to establish a 1RM Squat Clean Thruster

Rookie Rumble WOD 3
5 Front Squats
10 Shoulder to Overheads
15 Back Squats
20 Deadlifts
25 Box Jumps (24/20)
20 Deadlifts
15 Back Squats
10 Shoulder to Overheads
5 Front Squats

Rx+ (135/95)
Intermediate (95/65)
Scaled (75/55)

Wednesday, March 29th
“Filthy Fifty”
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Thursday, March 30th
Back Squat 6
Partner WOD
8 Rounds (4 each)
:60 sec max cal row
:60 max rep front squat (95/65)

Friday, March 31st
Clean Pull + Power Clean OTM 12

Rookie Rumble WOD 2
AMRAP in 7 minutes
7 Power Cleans
7 Bar-hop Burpees
14 KB Swings

Rx+ (155/105 & 70/45)
Intermediate: (115/80 & 55/35)
Beginners: (95/65 & 45/25)

Saturday, April 1st
Push Press 3

3 Rounds
15 Pull–ups
15 Push Presses @ 50%
400m Run
– rest 2 minutes

Become A Member

We can't wait to have you join our community. Get started today.
Join Today!