Wednesday March 27th WOD

Skill: 10 min to work on a Gymnastics weakness from the OPEN

Conditioning: Partner WOD

20 Minute AMRAP -Partner A runs one 400M Sprint -Partner B does AMRAP Hang Power Snatches until A gets back. (115/75)(95/65)

Switch and repeat. (score is reps of hang power Snatch) (Each person only runs once and Snatches once) -Partner A runs 400 M -Partner B does AMRAP Push Press until Partner A returns. Switch and repeat. Again, each person only runs once and Push Press once.  score is reps Push Press  Partner A runs 400 M Partner B does AMRAP Double Unders Switch and repeat. score is reps of Dubs Partner A runs 400 M Partner B does AMRAP Burpees Switch and repeat. score is reps Burpees


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Tuesday Sept 29th

Strength: Squat EMOM cycle is back! We will be doing this EMOM weekly for a few weeks 12min EMOM EVEN Minutes - 3 Front Squats ODD Minutes - 6 Back Squats Barbell - 60% of 3-Rep Back Squat (% will go

Monday Sept 28th WOD

Strength: Press 5x4 @ 80% of 1 RM Conditioing: Every 2 Min for 7 Rounds (14 Min) 6 Devil Press (40/25) 8 Toes to Bar Max Reps Air Squats RX Men: 40# DBs RX Women: 25# DBs RX+ Men/Women: 8 Devil Press

Friday Sept 25th WOD

Strength: 9min EMOM: 1 Power Clean 2 Hang Power Cleans 1 Push Press Conditioning: 16 Min AMRAP Cash in: 200m Farmers Carry (50/35)(40/25) 9 t2b 26 Dubs 9 Push Press (135/85)(115/75) 26 Shoulder Taps C