THURSDAY 4/26/18

A) 1 Power Clean + 1 Hang Power Clean + 2 Hang Squat Clean with 65-70% of Power Clean 1RM for 6 sets, rest 90” between sets

B1) Mixed Grip weighted pull up 20X1 3-4 reps rest 1’; scale to 1-2 negatives or 3-4 vertical pulls

B2) Ring Rows 20X1 8-12 reps rest 1’

B3) Barbell bent row 20X1 6-8 teps rest 1’ for 3 sets

C) Two sets; rest 5’ between sets

20 thrusters 135/95

20 pullups; scale to jumping C2B or chin over bar

20 burpees

MONDAY 4/23/18

June Jorts WODs are posted! Register ASAP!! Some good wods, people, prizes, food and more all on June 9, 2018 at our Redland Rd location!


A) Back Squat @30X1; 6-6-4-4-2-2; rest 2’ all tough sets

B1) Rear Elevated Split Squat 30X0; 8/leg; rest 90sec

B2) Single Arm Torso Row @30X1; 8/arm; rest 90sec x 3 sets

C) 3 sets all same pace

20 wall balls 20/14 10' target

20 T2B 

rest walk 2mins

FRIDAY 4/20/18

A) Row :20 HARD, rest 1:40 for 6 efforts: Score is total cals for all six combined

B) Complete as many rounds as possible in 5 minutes of:

9 handstand push-ups

6 bar facing burpees

3 snatches any variation 115/75

Score is total reps

C) 10’ EMOM

Odds Box 10 Jumps 24/20

Evens 10 Parallette Push Ups: scale to Strict Push Ups (thighs can not touch the ground), knees, bench, box, etc. See video options HERE.