MON 4/3/23 WOD

Warm Up - Walking Lunge - Side Lunge - 10 push ups - 10 sit ups - 10 Pull ups - 10 Squats  - Arm Circles – 30 sec Handstand - PVC - 10 Pass Thrus - 10 Around the World - 10 Back Presses - Shoulder Stretch - 1 Min (each) Lat Smash (roller)  - 1 Min (each) Banded elbow – 30 sec Handstand - Bar Warm Up - 5 Power Cleans - 5 Power Snatches - 5 Wall Ball Shots - 3 Rounds (work to working weight)

 

WOD-24 Min EMOM (Compare to 4/7/22 or 4/6/21 or 4/24/20 or 5/1/19)

 

Min 1 - 5 Power Cleans L3-115/85# L2-85/55# L1-55/35#

                         5 Over the Bar Burpees

Min 2 - 40 Double Unders L2-Mix DUs/HJS L1-HJS

Min 3 - 5 Power Snatches – L3-115/85# L2-85/55# L1-55/35#

                        5 Box Jump Overs L3-30/24” L2-24/20” L1-18/16”

Min 4 - 15 Wall Ball Shots L3-20/14# L2-16/12# L1-14/10#

-1 Min Rest-

5 Rounds

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TUE 4/4/23 WOD

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SAT 4/1/23 - 9am - 11am - Partner WOD / OPEN Gym -