4-6 Rounds No Measure

5 Minute Bike

5 Minute Row

20 Sit-ups

5 Rounds For Time:

5 Power Cleans 135/95

10 Burpee Box Jumps (24″/20″)

10 Pull-ups

10 S2OH 135/95

ADV RX Power Clean (185/125), C2B and HSPU in place of S2OH

For Time:

500/450 Meter Row

400 Meter Run

30 Thrusters 75 / 55 lb

—-Rest 4 Minutes

500/450 Meter Row

400 Meter Run

20 Thrusters 95 / 65 lb

—-Rest 4 Minutes

500/450 Meter Row

400 Meter Run

10 Thrusters 115 / 85 lb

Time Cap: 30 Minutes

Adv Rx (95/65) (115/80) (135/95)

For Time:

Cash In:

100/80 Calorie Bike

Then partition however you wish

50 T2B

50 Single Arm Devil’s Press 50 / 35 lb

score is total time including the bike

Partner WOD

5 Rounds For Time

10 Hang Cleans 135/95

10 Over the bar burpees

400m Run

Split Reps run together

empty barbell

2 rounds

5 RDL

5 hang cleans

5 Strict Press

5 GM

30 S2OH

30 T2B

20 S2OH

20 T2B

10 S2OH

10 T2B

ADV RX 135/95

RX 115/85

2 Rounds at zone 2 pace

800m Light Jog

800m Row

48/36 Calorie Bike

50 Sit-ups

25 Push-ups

Conversational pace

10 push ups

10 air sqauts

5 burpees

10 box step ups

2 minute row

20 shoulder taps

PVC pass throughs

5 Rounds

10 C2B

10 Burpees

10 KBS 24/16kg

10 Box Jumps or Step ups

10 Calorie Row

RX pull-ups

Warm up

2 minutes on any machine

soldier walks

10 air squats

25 jumping jacks

10 lunges

PVC pass throughs

PVC GM

4 Rounds For Time

20 Wallballs 20/14

30 DB Alternating Snatches 50/35

40 DU

Just a reminder we will be out of town until April 6th. Workouts and class times will be posted and run as usual. We do not have every class covered with a coach. Please anyone who feels comfortable and knows how to help and run the class step right up and get it done. We have plenty of members who have been with us for several years and are very capable of managing and helping others. Thank you all and please be safe. Feel free to contact us with any questions.

:30 sec plank

10 supermans

10 hollow rocks

:20 pigeon stretch on each leg twice

100m run

barbell

5 RDL

5 strict press

5 GM

3 rounds for time of:
Run 800m Run
15 Deadlifts 115/85
50 sit-ups

Row in place of run