WOD 042618

Thursday

“Half and Half”

Teams of 2
8 Rounds: 
400 Meter Row
200 Meter Bag/Plate Run (50/35)

WOD 042518

Wednesday

Hang Squat Clean

Build to Heavy Single

“Under the Lights”

AMRAP 8: 
3 Hang Squat Clean (95/65)
3 Toes to Bar
6 Hang Squat Clean (95/65)
6 Toes to Bar
9 Hang Squat Clean (95/65)
9 Toes to Bar
…
Up by (3) reps each round

WOD 042418

Tuesday

“Play Dead”

AMRAP 5:

Buy-In: 600 Meter Run 

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

rest 5 minutes

AMRAP 5:

Buy-In: 400 Meter Run 

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

rest 5 minutes

AMRAP 5:

Buy-In: 200 Meter Run 

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

WOD 042318

Monday

“Spin Doctor”

AMRAP 16:
30 Double Unders
15 Wallballs (20/14)
30 Double Unders
15 Kettlebell Swings (53/35)

WOD 042218

Sunday

“On the Prowl”

3 Rounds For Time:

25/18 Calorie Row

200 Meter Prowler Push (Empty)

25/18 Calorie Row

Rest 3:00 Between Rounds

WOD 042118

Saturday

“Century Club”

Teams of 3
For Time: 
100/75 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (95/65)
100 Thrusters (95/65)
100 Chest to Bar Pull-ups
100 Thrusters (95/65)
100 Power Snatches (95/65)
100 Box Jump Overs (24/20)
100/75 Calorie Row

25 Minute Time Cap

WOD 042018

Friday

“Surfer on Acid”

3 Rounds:
400 Meter Run
21 Burpees