April 2018

KB & DB Recovery WOD. A test of both physical and mental conditioning . Plus a whole bunch of “60’s” in the warmup and cool down.

[vc_row][vc_column][vc_column_text]Barbell skill & mobility work followed by heavy front squats, ending with a quick conditioning wod.  Be there.[/vc_column_text][/vc_column][/vc_row]

ets Deadlift+Hang power clean and situp Alternating EMOM. Show up and see the details.

[vc_row][vc_column][vc_column_text]”Fractured Cindy” AMRAP in 20 minutes, with rest periods, of 5 pullup 10 pushup 15 squat Work for four minutes then rest one minute until you have completed 20 minutes of work. Eliminate any rest during your four minute work segments. Maintain a Fast and Furious pace while preserving good form. [/vc_column_text][/vc_column][/vc_row]

Double Birthday Suck Fest

[vc_row][vc_column][vc_column_text]3 round for time of 500 meter row or run 15 bodyweight sumo deadlifts 30 box overs 24/20 DL weight should not exceed 50% of your 1 rep max.[/vc_column_text][/vc_column][/vc_row]

Recovery WOD 50-40-30-20-10 reps for time of Four movements. Bring your rope!

[vc_row][vc_column][vc_column_text]Strength or Skill:  Squat clean and jerk Starting with an empty bar, perform 5 singles with at least 20-30 seconds rest between reps, and more as the load increases.  Continue to add weight with 5 singles per weight, for 20 minutes.  Record heaviest load at which you completed at least 1 rep The rest between

Two WOD Tuesday #1: KB swings & floor presses #2: KB swings & burpees Both are fast and furious

[vc_row][vc_column][vc_column_text]Amrap in 16 minutes of 10 pullups 10 DB press 30/20 10 DB backward lunge 30/20 with 150 situps mixed in starting at 8:00[/vc_column_text][/vc_column][/vc_row]