WOD

A) Coaches Choice Warm-Up

B) 3 Sets
Floor Laying PVC Banded Lat Pull Over x15
Wide Grip Chin Over Bar Hold x10-15 sec

C) 2 Sets
AMRAP In 8 Min Of:
500 m Row
10 Power Snatch (155/105)
25 Pull-ups
50 Double Unders
rest 5 min

A) 2 Min Foam Roll
+
2 Sets
Banded Scap Pull Aparts x20
Single Arm DB Press + Windmill x5
Side Laying Thoracic Rotation x10 ea.
Scapular Wall Slides x8 @3131

B) 5 Sets
Push Jerk x3.3 @80%
*rest 10 sec between each set of 3

C) For Time:
21-15-9 Reps Of:
Cal Bike
Burpee Box Jump Overs
DB Front Squat (50/35)

HAPPY EASTER!

Reminder: No Classes Today

Open Gym ONLY 8am-10am

A) Coaches Choice Warm-Up

B) In Teams Of 4 Complete:
3 Rounds Of:
20 Toes To Bar
24 Alt. DB Snatch (50/35)
20 Cal Row
24 Front Squats (95/65)

*All athletes occupy a station. Rotate once all athletes have finished there work.

Once 3 rounds have been completed, perform:

100 Cal Assault Bike

A) Coaches Choice Warm-Up

B) Back Squat
75% x5
80% x4
85% x2
80% x5
85% x3
90% x1

C) For Time:
50 Wall Balls (20/15)
100 Double Unders
40 Wall Balls
75 Double Unders
30 Wall Balls
50 Double Unders

*Scale double unders to single unders x2

A) 500 m Row
+
2 Sets
Walking High Knee Pulls x50ft
Crab Walk x50ft
PVC Pass Through x10
+
2 Sets
Half Kneeling Banded Horizontal Rows x15 ea.
Knee Banded Squats x10 ea. side
Single Leg PVC Deadlift x8 ea.

B) For Total Reps:
5 Min Max Cal Ski Erg
5 Min Max DB Box Step Over (24″x35lb ea. /20″x20lb ea.)
5 Min Max Cal Row
5 Min Max Alt. Turkish Get-up (35/25)

A) 2 Min Jump Rope
+
2 Sets
Samson Stretch Lunge x50ft
Alt. Lateral Lunge x12
Inch Worm + Push-up x8
Turkish Get-up x4 ea. side

B) Every 2 Min For 12 Min Do:
Deadlift x5
*Try and build to your 4RM for a set of 5

C) 3 Rounds For Time Of:
400 m Run
15 Hang Power Snatch (95/65)
15 Handstand Push-up
*Scale handstand push-up to seated db press

A) Coaches Choice Warm-Up

B) EMOM For 9 Min Do:
Min 1 – Single Arm Ring Row Hold x15-20 sec ea.
Min 2 – False Grip Pull-up Hang x5-10 sec
Min 3 – Hollow Body Rock x20 sec

C) For Time:
50 Kettlebell Swings (53/35)
40 Pull-ups
30 Burpees
rest 5 min
For Time:
40 Cal Row
30 Pull-ups
20 Burpees
rest 5 min
For Time:
30 Box Jump Overs (24″/20″)
20 Pull-ups
100ft Handstand Walk
*Scale handstand walk to seal walk