Thursday March 29
Wod A) over head squats: build to a tough set of 5 reps B) 2:30 min AMRAP 15 cal Row 10 Burpees AMRAP DUs in time remaining Rest 2:30...
Wednsday march 28
*reminder* 9am Yoga is cancelled Gym open at 10am A) deadlifts: 3-3-3-3-3 B) Dips: 10-10-10-10-10 C) 10 min amrap: 10 power cleans...
Tuesday March 27
A) bench press: 3-3-3-3-3 B) 6 min Amrap: 10 burpees 10 pull-ups 4 mins rest 6 min amrap: 10 alt DB snatch 50/35 20 air squats
Monday March 26
Wod A) front squats: 5-5-5-5-5 B) 5 rounds: 1 min row for meters 1 min rest 1 min DUs/SUs 1 min rest 1 min max thrusters 65/45 1 min rest
Sat march 24
Barbell: A) Power Snatch + Above Knee Hang Squat Snatch  + OHS 1.1.1 every 90s x 8 sets. Start at 75/55 add 10lbs every OTHER set B)...
Friday March 23
Wod 18.5
Thursday March 22
Wod A) deadlifts 4-4-4-4-4 B) dips: 10-10-10-10-10 C) 9 min amrap 3 squat Cleans 135/954 Push Jerks 135/95 5 Pull-Ups
Wednesday March 21
Wod A) bench press: 4-4-4-4-4 B) 3 rounds: 50 DUs 20 wall balls 20/14 Rest 3 Mins 3 rounds: 50 DUs 20 wall balls 20/14
Tuesday March 20
Wod A) back squats: 5-5-5-5 B) pendlay rows: 4 x 8-10 reps C) 3 rounds: 12 power snatch 115/75 6 bar muscle ups *sub C2B/pull-ups *
Monday March 19
Wod 3 Rounds at Max Effort: 250 meter Row 10 Kettlebell Swings 70/55 10 Burpees 10 Kettlebell Swings 10 Burpees  10 Kettlebell Swings ...