WOD

10 MIN EMOM

1 Clean + 1 Hang clean

Then

3 Rounds

30 ABmat situps

50 DU

100 FT OH Carry KBs

WOD

5 rounds

3 mIn clock

15 Burpees

15 T2B

Max calls Assault bike

Rest 2 MINS

Class on Saturday (4/7) will be at 7:30 am, there will be no open gym following class

Reminder Open Gym starts at 430 PM On Thursdays and Fridays

WOD

5 rounds

7 Bench Press

7 strict pull-ups

for time

rest 5 Mins

5 rounds

10 Burpee Box Jumps

10 wall balls

for time

Reminder

Open Gym will start at 430 PM On Thursday and Fridays starting today 4/5.18

WOD

5 MINs Max Cal Row

Rest 2 MINS

5 MINS

12 T2B

12 Pistols

Rest 2 MINS

5 Min Max Cal Bike

Rest 2 Mins

5 MIN

HSPU 10

20 V-Ups

WOD

Deadlift

5x3

Push Press

5x2

Incline DB Press

3x8-12

DB Rows

3x8-12

GHD Situps

3x8-12

GHD Back Extensions

3x8-12

WOD

7 rounds for time

3 Power snatches

9 Pushups

18 Air squats

20 min time cap

WOD

20 MIN EMOM

even MIN Cal Assault bike

ODD Min 25 DU

25 FT WALKING LUNGE

16 Min AMRAP

12 Toes to Bar

24 Cal Row

NO 6:30 PM CLASS FRIDAY 3/30

WOD

Bench Press

5x2

Deadlift

8x4 @60-70%

GHD Back extensions

3x10

DB Step Ups

Natural grip DB Bench Press

15-12-10-8

Band Tricep extensions

20-30 Reps