Teams of 3, For Time:
600 Meter Weighted Run (45/25)
6 Rope Climbs
20 Squat Cleans (135/95)
600 Meter Weighted Run (45/25)
9 Rope Climbs
35 Squat Cleans (135/95)
600 Meter Weighted Run (45/25)
12 Rope Climbs
50 Squat Cleans (135/95)

*1 Weight shared between 3 athletes, all atheltes run together

Today is a holiday schedule: 6am, 9:30 am, 12:00pm, 3:15pm teens and 5:30 pm classes.Open gym 8am – 9:30am.

3 Rounds for time:
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpees over Rower

Friday 4/19 is a holiday schedule: 6am, 9:30 am, 12:00pm, 3:15pm teens and 5:30 pm classes.Open gym 8am – 9:30am.

For Time:
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run

Friday 4/19 is a holiday schedule: 6am, 9:30 am, 12:00pm, 3:15pm teens and 5:30 pm classes.Open gym 8am – 9:30am.

Back Squat (5×3 Pause Back Squat (:02 pause) – build to heavy)

AMRAP 16:
20/15 Calorie Assault Bike
10 Strict Pull-ups
15 Dumbbell Deadlifts (50’s/35’s)
15 Dumbbell Front Squats (50’s/35’s)

Friday 4/19 is a holiday schedule: 6am, 9:30 am, 12:00pm, 3:15pm teens and 5:30 pm classes.Open gym 8am – 9:30am.

Power Clean and Jerk (Build to heavy Power Clean + Push Jerk)

Grace (Time)For Time:  
30 Clean and Jerks, 135# / 95#

Friday 4/19 is a holiday schedule: 6am, 9:30 am, 12:00pm, 3:15pm teens and 5:30 pm classes.Open gym 8am – 9:30am.


Marathon Monday!!
2 Rounds:
400 Meter Run, 26 Hand Release Push-ups
400 Meter Run, 26 Kettlebell Swings (53/35)
400 Meter Run, 26 AbMat Sit-ups
400 Meter Run, 26 Deadlifts (75/55)
400 Meter Run, 26 Air Squats
400 Meter Run, 26 Box Jumps (24/20)

Metcon (Time)Today’s Partner WOD
Teams must perform the following for time:
200  double unders (600 singles)
150 Weighted Lunges 45/25
100   Sumo deadlift high pulls 95#/65#
50  burpees

One partner accumulates  reps while the second partner performs 200 run / 250m row, then they trade spots and the other partner picks up where the first partner left off.
This will continue until the team has accumulated all of their reps for each exercise.

Bench Press (Build to heavy set of 5)

Then complete 2 x 5 @ 90% of todays heavy set of 5

For Time:
30 Power Snatches
30 Power Clean and Jerks
30 Thrusters

Barbell: 95/65 (M 64/45)

Deadlift (3 x 6 @ 70% of 1RM Deadlift)

Christine

3 Rounds for time:  
500m Row  
12 Deadlifts, bodyweight 
21 Box Jumps, 20″