4.13.18 Christine

A. Group warm up B. WOD demo C. 3 Rounds For Time• Row 500m• 12 Body Weight Deadlifts• 21 box jumps – 20″ D. LL Cool J Ab sesh – with any time remaining or on your own up front 3 rounds25 Russian twists – Guys use 25# plate, Gals use 15#...

4.12.18 Dot Com

A. Group warm up B. WOD demo/barbell warm up C. Thruster for load: Rest 60-90 seconds between efforts #1: 3 reps #2: 3 reps #3: 3 reps #4: 3 reps #5: 3 reps #6: 3 reps #7: 3 reps D. If time remaining:Work on a weakness, mobility, shoulder maintenance. Source: Workout...

4.11.18 Pre-WOD Pee

A. Group warm up B. WOD demo C. 2 rounds100m sandbag carry – use 25m track10 hip bridges 10 supermans C. 8 minute AMRAP400m run16 DB snatches 50/35AMRAP of Pull ups – RX+ C2B – RX++ Muscle ups rest 3 minutes 12 minute AMRAP800m run16 DB snatches...

4.10.18 Life Alert

A. Group warm up B. WOD demo C. 14 minute EMOM1. 2 power cleans + 1 Jerk 2. 30 second plank hold – from hands *new athletes start from the hang position D. 7 minute AMRAP3.6.9.12.15.18.21….Shoulder to overhead 115/75T2B E. Cool down Source: Workout Of The...

4.9.18 Glute gains

A. Group warm up B. WOD demo C. Strength – 15 minutesFind 3RM back squat *DO NOT SACRIFICE FORM FOR WEIGHT* **Log your 3RM back squat in “ME” section barbell PR’s** D. 3 – 3 minute AMRAPS with 2 minute rest between AMRAPS 10 back squats...