Monday and Week of April 10-16

Monday April 10th MetCon Five Rounds For Time: 200′ Sled Push/ (90#/60# plus sled) 21 DB Burpees (45/25) 21 AbMat Sit-ups 21 Air Squats 200m Run   Cooldown A: max plank hold B: pigeon stretch, 2 minutes each leg   Tuesday: ME Lower, Hang Clean Wednesday: DE Upper, Hang Muscle Snatches Thursday: DE Lower, Banded…

Saturday and Sunday WOD April 1st and 2nd

Weekend WOD Run 1 Mile 50 Tire Flips Row 2000 Meters   These will be the only updates this week. Max Effort means we will be going heavy.  Dynamic Effort Means we will be going fast.   Monday: Max Effort Lower: Deadlifts Tuesday: Dynamic Effort Lower: Muscle Up Skill + Pull Ups and Dips Wednesday: Dynamic Effort Lower:…

Friday March 31st

A: ME Lower 1RM Front Squat   B: EMOM 10 Minutes 2 Front Squats + 2 Thrusters @ 50-60% of 1 RM Front Squat

Wednesday March 29th

A: ME Upper Strict Pull-ups 3-3-3-3-3-3-3   B: For Time: 75 Pull-ups 75 Ring dips