WOD 4-21-21

 Skill- agility/speed work 

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12 min AMRAP-

4 HPCL (155/105)

4 burpee

4 box jump (30/24)

WOD 4-20-21

 3 rds- 

1:00- cal row 

1:00- SDLHP (75/55)

1:00- sit-up

1:00- P.Press (75/55)

1:00 rest 

WOD 4-19-21

 EMOM x 10- 1 DL + 1 CL pull + 1 CL

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3 rds- 

25 WB 

200 m run 

WOD 4-16-21

 "The Gripper"

1,000 m row

50 KBS (53/35)

30 T2B

WOD 4-15-21

 Tempo FSq 3-3-2-2-1-1

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A- single leg DL 3 x 10

B- standing pallof press 3 x 10

C- L- sit 3 x max effort 

WOD 4-14-21

 Push Jerk + Sp. Jerk work

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6 rds- 

12 1 arm DB P. Press (6 each)

6 DB over shoulder 

:30 DBall hold after each rd 

Meet Rachel. She joined us last month and
has been crushing it ever since! 

WOD 4-13-21

 Every 3:00 x 6 rds-

200 m run

5 pull-ups 

10 push-ups

15 air sq 

*modify to 150 m, 5-8-10 rep scheme