PARTNER WOD

(shared reps however you’d like)
150 Deadlifts
200 Situps
100 Hang Power Clean

*After every movement, both partners must accumulate a 1:30 DB Hold (DBs in each hand in standing position). Time doesn’t count unless both partners have the DBs up

Time Cap: 20 min

Fx: 115/75, 35/25 DBs
P: 135/95, 50/35 DBs
O: 155/105, 70/50 DBs

METCON
“Lightweight”
5 rounds
20/15 Pushups
30 Front Rack Lunges
20 Air Squat Jumps

Time Cap: 20 min

Fx: 75/55, Kneeling Pushup
P/O: 95/65

HOME VERSION

Same thing with DBs

OUTDOOR CLASS

We have a 6:15 PM outdoor class tomorrow for those looking to enjoy the outdoors while working on their fitness.

STRENGTH
Build up to a heavy 3 rep hang power clean

Cap: 11 min

METCON
25 V-ups

25 Deadlifts

50 Hang Power Clean
150 DU

Time Cap: 10 min

Fx: Tuck Ups, 95/65, 300 SU
P: 115/75
O: 135/95

HOME STRENGTH

Every 45 seconds for 8 rounds
5 DB Hang Power Cleans

HOME METCON

50 Situps Holding a DB (Raise Overhead at the top of situp)
50 DB Hang Power Clean
150 DU

ENGINE EXPRESS

WORKOUT

If you are scared away by the rain, then enjoy this at-home workout from Coach Maria.

METCON

30 rounds
1 Thruster
2 Bar Facing Burpees
3 Jumping Jacks

Time Cap: 20 min

Fx: 95/65
P/O: 135/95

HOME VERSION

Same with DBs

ACCESSORY
(weight optional)
3 rounds
15 Glute Ham Bridge
12 Good Mornings
10 Step Back Lunges