Reminder: no 5am class this week
Also, the 4:15pm class is now starting at 4:30pm

WOD:
Option 1: Regional Workout 18.5
50 Handstand Push-Ups (50 HR Push-Ups)
50 Toes2Bar
50 Calorie Bike
50 DB Step Overs (50/35)
50' Right Arm OH Lunge 
50' Left Arm OH Lunge

Option 2:
50 HR Push-Ups
75 Sit-Ups
50 Calorie Row
75 Box Step Overs
50 Reverse Bodyweight Lunges

  Reminder: no 5am class this week
Also, the 4:15pm class is now starting at 4:30pm

WOD:
Option 1:
A. Power Snatch x 3
work up to a heavy set of 3
B. For time:
25 - 20 - 15 - 10 - 5
Calorie Row
Power Snatches (75/55)

Option 2:
500m Run
50 Hang Power Cleans (rx+1:75/55)(45/35)
25 Strict Press
400m Run
40 Hang Power Cleans
20 Strict Press
300m Run
30 Hang Power Cleans
15 Strict Press
200m Run
20 Hang Power Cleans
10 Strict Press
100m Run
10 Hang Power Cleans
5 Strict Press

WOD:
Option 1:
For Time: 30 min cap
100 Double Unders
35 Calorie Bike
5 Squat or Power Cleans (185/125)
80 Double-Unders
30 Calorie Bike
4 Cleans
60 Double-Unders
20 Calorie Bike
3 Cleans
40 Double-Unders
15 Calorie Bike
2 Cleans
20 Double-Unders
10 Calorie Bike
1 Clean

Option 2:
8 Rounds
250m Row
20 DB Snatches (50/35)
15 MB Knee Ups (20/14)
10 Wallballs

Reminder: No 5am class next week!
Also, the 4:15pm now starts at 4:30pm 

WOD:
Option 1:
A. EMOM x 8
1 Snatch + 1 Overhead Squat
*mod to power snatch + ohs*

B. "Jerry"
1 mile Run
2k Row
1 mile Run

Option 2:
2 Sets
30/24 Cal Bike (easy)
24/20 Cal Bike (hard)
24/20 Cal Bike (easy)
20/16 Cal Bike (hard)
20/16 Cal Bike (easy)
16/12 Cal Bike (hard)
16/12 Cal Bike (easy)
12/8 Cal Bike (hard)
12/8 Cal Bike (easy)
*rest 5 mins between sets

Reminder: the 4:15pm class has moved back to the 4:30pm time slot

WOD:
Option 1:
Every 3:00 x 10
100m Farmer's Carry
Max Calorie Bike

Option 2:
EMOMx 25
GOAT

Reminder: The 4:15pm class has moved back to the 4:30pm time slot

WOD:
Option 1:
"Barbara"
5 Rounds
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
*rest 3 mins between rounds*

Option 2:
25 min AMRAP
40 Single DB Bent over Rows (bench)(35/25)
40 DB Glute Bridges
40 Flutter Kicks (L/R=1)
40 Banded Pull Aparts (palms up)

Starting Wednesday, 4/13 we are moving the 4:15pm class to 4:30pm

WOD:
Option 1:
A. Push Press x 3

B. 12 min AMRAP
2 Push Press (75/55)
8 Front Rack Box Step Ups (20/16")
4 Push Press
8 F.R. Box Step Ups
6 Push Press
8 F.R Box Step Ups
...

Option 2:
A. Bench Press x 3

B. 12 min AMRAP
2 DB Strict Press (35/25's)
8 Lateral Box Step Overs (L/R=1)
4 DB Strict Press
8 Lateral Box Step Overs
6 DB Strict Press
...

WOD:
Option 1:
"Donny"
21 - 15 - 9 - 9 -15 - 21
Deadlifts (225/155)
Burpees

Option 2:
20 min AMRAP
20 KB Deadlifts (70/53)
200m Run
20 Sit-Ups

WOD:
Option 1:
For Time: 30 min cap
100 Double Unders
35 Calorie Bike
5 Squat or Power Cleans (185/125)
80 Double-Unders
30 Calorie Bike
4 Cleans
60 Double-Unders
20 Calorie Bike
3 Cleans
40 Double-Unders
15 Calorie Bike
2 Cleans
20 Double-Unders
10 Calorie Bike
1 Clean

Option 2:
8 Rounds
250m Row
20 DB Snatches (50/35)
15 MB Knee Ups (20/14)
10 Wallballs

WOD:
Option 1:
500/400m Row
30 Toes2Bar
15 Clean & Jerks (135/95)
500/400m Row
20 Toes2Bar
10 Clean & Jerks
500/400m Row
10 Toes2Bar
5 Clean & Jerks
500/400m Row

Option 2:
6 Rounds
10 Calorie Bike
20 Sit-Ups
30 Single DB Hang Clean & Jerks (50/35)