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

Partner WOD For Time:

Cash In: 800m Run

5 Rounds of:

24/20 Cal Row

12 Burpees

12 Single DB Overhead Lunges in place (50/35)

6 BMU or 12 C2B or 12 Pull-ups

Cash Out: 800m Run

OHLunge – each partner will do 3 on Left and 3 on Right

4 Rounds For Time:

10 Front Squats

10 Cleans

10 S2OH

ADV RX 135/95

RX 95/65

PLEASE Do not drop the Barbell from overhead

4 Rounds (40 minutes)

5 minute bike

5 minute row

4 Rounds For Time:

250/200m Row

5 Snatches 155/105

RX 135/95

Scale with Cleans

3 Rounds of AMRAP X 1:

WALL Facing HSPU

Rest 1 minute btw AMRAP

THEN rest 3 minutes into……

3 Rounds of AMRAP X 1:

Push-ups

Rest 1 minute btw AMRAP

Cash In: 60/45 Calorie Bike

7 Rounds:

7 Thrusters 75/55

7 Burpee box jumps

7 T2B

cash in: 1 mile

5 Rounds For Time:

4 rope climbs

6 Ring mU

50 DU

cash out: 1 Mile Run

Rope Climbs 8 Pullups per person

Partner WOD For Time

Cash In: 90/72 Calorie Bike

6 Rounds:

30/24 Calorie Row

14 Devil’s Press 50/35