WODs

FT: 200 m, Hang Power Snatches and Push Press

For time: Run, 200 m 20 Hang Power Snatches, 95/65 lbs Run, 200 m 20 Push Press, 95/65 lbs Run, 200 m 20 Hang Power Snatches, 95/65 lbs Run, 200 m 20 Push Press, 95/65 lbs Run, 200 m

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Alt EMOM 15 mins: Double Unders, Medicine Ball Cleans and Deadlifts

Every 1 min for 15 mins, alternating between: 60/60 Double Unders 20/20 Medicine Ball Cleans, pick load 10/10 Deadlifts, pick load

Treat this like a 45-sec On and 15-sec Rest workout. Your goal is to get 60 Double Unders & 20 Med Ball Cleans done in 45 sec and have 15 sec rest. Pick a weight for the Deadlifts that you can complete 10 in 45-sec or less.

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Warm Up: 4/2/20

3 RFT: Jump Ropes, Side Plank Rotations, Down Dog To Up Dog Stretches and Air Squat Jumps

3 rounds for time of: Jump Rope, 1 min 10 Side Plank Rotations 5 Down Dog To Up Dog Stretches 10 Air Squat Jumps

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Nothing assigned for April 02, 2020

Nothing assigned for April 02, 2020

Burn WOD: 4/2/20

AMReps 14 mins (3,6,9,...): Jumping Squats, Dolphin Push-ups, Mountain Climbers and Sit-ups

As many reps as possible in 14 mins of: 3 Jumping Squats 3 Dolphin Push-ups 3 Mountain Climbers 3 Sit-ups 6 Jumping Squats 6 Dolphin Push-ups 6 Mountain Climbers 6 Sit-ups 9 Jumping Squats 9 Dolphin Push-ups 9 Mountain Climbers 9 Sit-ups ... Continue adding 3 reps each round to each movement until time expires.

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Burn Warm Up: 4/2/20

"FGB Style" - Run In-Places, Plank Holds, Side Lunges and Lemon Squeezers

3 rounds, 1 min per station, of: Run In-Place Plank Hold Side Lunge Lemon Squeezer Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

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Nothing assigned for April 02, 2020

Nothing assigned for April 02, 2020

Nothing assigned for April 02, 2020

Nothing assigned for April 02, 2020

Nothing assigned for April 02, 2020

Nothing assigned for April 02, 2020