Monday 04/02/18

WOD: 3 rounds for time of:
Row, 250 m
10 Burpees
10 Alternating Dumbbell Snatches, 50/35 lbs
Single Arm Farmer's Carry, 50/35 lbs, 120 ft
10 Alternating Dumbbell Snatches, 50/35 lbs
Single Arm Farmer's Carry, 50/35 lbs, 120 ft
Rest 5 Mins
Every 30 secs for 8 mins: 1 Power Snatch + 2 Overhead Squat
 

Tuesday - 04/03/18

WOD:  Every 1 min for 12 mins, alternating between:
2 Rope Climbs
15 V-Ups
Bear Crawl, 90 ft
50  Double Unders

WOD: Every 1 min for 12 mins, alternating between:
12 Toes-to-bars
1 Power Clean + Squat Clean + Jerk, 155/105 lbs

Wednesday - 04/04/18 

WOD: Complete as many rounds as possible in 10 mins of:
6 Russian Kettlebell Swings, 70/53 lbs
8 Alternating Stationary Lunges With Plate Overheards, 45/25 lbs
10 Slam Balls, 30/20 lbs

Rest 3 Mins

WOD: Every 1 min for 10 mins do:
10 Front Squats, 60% 1RM
9 Front Squats, 60% 1RM
8 Front Squats, 60% 1RM
7 Front Squats, 60% 1RM
6 Front Squats, 60% 1RM
5 Front Squats, 60% 1RM
4 Front Squats, 60% 1RM
3 Front Squats, 60% 1RM
2 Front Squats, 60% 1RM
1 Front Squat, 60% 1RM

Thursday - 04/05/18


WOD: Bowen
3 rounds for time of:
Run, 800 m
7 Deadlifts, 275/185 lbs
10 Burpee Pull Ups
14 Single Arm Kettlebell Thrusters, 53/35 lbs (7 each arm)
20 Box Jumps, 24/20 in

 

Friday - 04/06/18 

WOD: 2 rounds for time of:
6 Shoulder Press, 95/65 lbs
Run, 400 m
8 Push Press, 95/65 lbs
Run, 200 m
10 Push Jerks, 95/65 lbs
Run, 100 m

 

Saturday - 04/07/18

WOD: Team of two, one person works at a time:

50-40-30-20-10:
Wall Balls (20/14 lbs)
Box Jumps (24/20")
Kettlebell Swings (24/16 kg)
 


Sunday 04/08/18 - 

ForceFit 11-12 PM
Open Gym 12-1 PM