4.20.18 How high

A. Group warm up B. WOD demo C. Skill: 10 minutesDU practice D. 3 rounds For time: 21minute time cap350m row30 wall balls 20/1415 pull ups E. On your own2 rounds25 pike pulses20 side plank hip touches | 10 per side F. Cool down Source: Workout Of The...

4.19.18 Calorie fire

A. Group warm up B. WOD demo C. 3 rounds – Not for time25m hip circle lateral walks – one end of the rig to the other10 ankle mobility drills against wall – 5 per leg10 BW split or pistol squats – 5 per leg C. Strength – Front...

4.18.18 Recovery what

A. Group warm up B. WOD demo C. Shoulder Maintenance – 15 minutes3 rounds10 bottoms up press | 5 per arm25m lateral bear crawls 20 second static hold from pull up bar D. For time:400m run30 strict knee raises *NO KIPPING50m sled push 180/100100m farmers carry...

4.17.18 Superpower

A. Group warm up B. WOD demo C. Barbell warm up D. Every 5 minutes X 5 rounds *if you finish before 5 minutes, use remaining time as rest**if you do not finish in 5 minutes, your WOD is DONE*20 burpees + 1 round of “DT” DT = 12 Dead lifts + 9 hang power...

4.16.18 Jacked Cindy

A. Group warm up B. WOD demo C. 20 minute AMRAP$$ in 1000m rowthen…AMRAP5 C2B pull ups10 push ups15 back squats 95/65When time expires:$$ out 800m run *score is total rounds + reps D. Cool down Source: Workout Of The...