WOD

WOD: Apr. 11th, 2019

FUEL OF THE DAY:
PRE – STRENGTH
Protein / Veggies

Deadlifts
*Dynamic Effort – 10 x 3

REST 3min

Row – 1K

REST 3min

1 – Leg RDL – 3 x 10 each leg

FUEL OF THE DAY:
POST – STRENGTH
Protein / Veggies


WOD: Apr. 10th, 2019

FUEL OF THE DAY:
PRE – STRENGTH
Protein / Veggies / Fats

Bench Press
4 x 12

Pull Ups
4 x 12-15 (kipping unbroken)

1-Arm Dumbbell Rows
4 x 15-20 each arm

FUEL OF THE DAY:
POST – STRENGTH
Protein / Veggies

WOD: Apr. 9th, 2019

FUEL OF THE DAY:
PRE – METCON
Protein / Starchy Carbs

As Many Rounds As Possible in 10 minutes of:
9 – Hang Power Cleans
12 – Push Press 95/ 65

FUEL OF THE DAY:
POST – METCON
Protein/ Carbs

WOD: Apr. 8th, 2019

FUEL OF the DAY:
Pre – Strength
Protein / Veggies / Fats

STRENGTH:
Front Squats – 5 x 3

Bulgarian Split Squats – 4 x 8 each leg

CONDITIONING:
3 Rounds For Time:
100 – Single Unders
30 – Up-Downs
Row – 350m

FUEL Of the DAY:
POST – STRENGTH
Protein / Veggies

WOD: Apr. 6th, 2019

PARTNERS IN-SYNC

20min AMRAP OF:
30 – Sit Ups
30 – Air Skwaats
30 – Shoulder Taps
30 – KB SumoDLHP

*Score is total reps. All reps must be synchronized.

WOD: Apr. 5th, 2019

FUEL OF THE DAY:
PRE – METCON
Protein / Carbs


5 Rounds For Time:
2 – Wall Walks
5 – Burpees
10 – Push Ups
15 – Box Jumps
20 – 1 Arm KB Swings (alternating)


FUEL OF THE DAY:
POST – METCON
Protein / Carbs

WOD: Apr. 4th, 2019

FUEL OF THE DAY:
PRE – STRENGTH
Protein / Veggies /

For Max
Reps10 Rounds –
:30 seconds ON / :15sec OFF
ODD – Pull Ups
EVEN- Wall Balls

FINISHER….

FUEL OF THE DAY:
POST – STRENGTH
Protein/ Veggies


WOD: Apr. 3rd, 2019

FUEL OF THE DAY:
PRE – METCON
Protein / Starchy Carbs

 For Time of:
10 Rounds
15 – Double Unders
5 – Deadlifts 225/155#
REST 2min
10 Rounds Of:
15 – Double Unders
5 – Toes To Bar

FUEL OF THE DAY:
POST – METCON
Protein / Starchy Carbs

WOD: Apr. 2nd, 2019

FUEL OF THE DAY:
PRE – METCON
Protein / Starchy Carbs

5 Rounds For Time:
14/12 Cal – Row
9 – Power Cleans 135/95#
6 – Burpee Box Jumps 24/20″ 

FUEL OF THE DAY:
Post – METCON
Protein / Starchy Carbs

WOD: Apr. 1st, 2019

FUEL OF THE DAY:
PRE – STRENGTH
Protein / Veggies / Fats

Every 2 minutes x 14min:
5 – Snatch Deadlifts 155/105#
3 – Power Snatch
1 – Overhead Squat

FUEL OF THE DAY:
PRE – STRENGTH
Protein/ Veggies / Fats