• REMINDER: Tomorrow night is the Women’s Self-Defense class at 6:30p. The class is at capacity. If you cannot make it and you’re registered, please contact Mel.

Back Rack Lunges
5×3, across

Good Mornings
3×10, across

Weighted Pull Ups
3×5, across

Post Score to Comments. Compare Lunges HERE. Compare Pull Ups HERE

clean and jerk
10×1 at 80%

back squat
5×5 @80-85%

• FREE SELF-DEFENSE CLINIC FOR WOMEN: Details HERE. ONLY 3 SPOTS LEFT!!

Master’s Qualifier 2018 WOD 3
50 Wall Balls (20/14)
100 Double Unders
50′ Handstand Walk
100 Double Unders
50 Calorie Row
100 Double Unders
50′ Handstand Walk
100 Double Unders

WOD Guidance & Goal: x

Post Time to Comments.

4 sets
300m moderate, 200m easy, 500m moderate, :15 rest, 100m very easy

• FREE SELF-DEFENSE CLINIC FOR WOMEN: Details HERE. ONLY 3 SPOTS LEFT!!

Master’s Qualifier 2018 WOD 1
4 Thrusters (135/95)
2 Rope Climbs
8 Thrusters
3 Rope Climbs
12 Thrusters
4 Rope Climbs

Cash Out
In Teams of 3
Accumulate as many calories as possible on the bike. Switching every :30 seconds.

WOD Guidance & Goal: The qualifier is a fast workout. Aim to complete it under 5 minutes. Choose a weight that you can do 4 reps unbroken. 

Post Time and Cals to Comments.

• FREE SELF-DEFENSE CLINIC FOR WOMEN: Details HERE. ONLY 3 SPOTS LEFT!!

“Without You”
3 Rounds:
400 Meter Run
21 Box Jumps (24/20)
12 Cleans (165/115)

WOD Guidance & Goal: Aim to finish this workout around 12-15 minutes. Choose a weight for the cleans you can do 4 consecutive reps. 

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1000m easy
200m moderate
300m fast
100m easy
:90 rest

800m easy
200m moderate
300m fast
100m easy
:90 rest

600m easy
200m moderate
300m fast
100m easy
:90 rest

400m easy
200m moderate
300m fast
100m easy
:90 rest

200m easy
200m moderate
300m fast
100m easy
:90 rest

Hang Snatch (knee)
build to heavy set of 3

Front Squat
7×3 at 80-85%

“Fake”
3 Rounds
35 Calorie Row
50 Sit Ups
20 Thrusters (135/95)

WOD Guidance & Goal: Each movement will take around 2 minutes to complete. Use the sit ups as the rest. Choose a weight for the thrusters that you can do 5-7 consecutive reps. This is a 20 minute workout. 

Post Time to Comments.

• FREE SELF-DEFENSE CLINIC FOR WOMEN: Details HERE.

“Delicate”
4 Rounds:
15 Dumbbell Cleans (50/35)
15 Box Jump Overs (24/20)

WOD Guidance & Goal: xChoose a weight for the cleans that you can do 8 consecutive reps. During the workout, strategically break the reps into sets of 3-5 with short breaks, to manage grip. Adjust your pace on the box jump overs to make them your rest. Aim to complete this workout around 8-12 minutes.

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5K time trial

• TEEN CLASSES:  There will be NO Teen class TODAY, Thur 4/19
• FREE SELF-DEFENSE CLINIC FOR WOMEN: Details HERE.

“Walk It Talk It”
With a partner
12-10-8-6-4
Chest to Bar Pull Ups
Burpees
Pistols
*Alternate: Partner 1 does 12 of every movement then partner 2 does 12. Partner 1 then does 10, partner 2 does 10. Etc

WOD Guidance & Goal: xThe rest is built into this workout. Do your round as quick as possible and rest as your partner completes their work. Aim to complete this workout in 10-15 minutes.

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snatch pull + power snatch + overhead squat
5 sets 3-3-3 at 60%
5 sets 2-2-2 at 70%
5 sets 1-1-1 at 80-85%

20 good mornings + 10-15 strict pull ups
5 sets

• TEEN CLASSES: There IS Teen class TODAY, Wed 4/18. There will be NO Teen class TOMORROW, Thur 4/19
• FREE SELF-DEFENSE CLINIC FOR WOMEN: Details HERE.

Row
1K Time Trial

Bench
3-3-3-3-3, Ascending

WOD Guidance & Goal: The row is ALL OUT! Have a finish time (3-4 minutes) in mind and maintain the same 500m/split throughout the workout. Get uncomfortable! For the bench press, you will increase weight every set. The first working set should be 65-75% of your 1 rep max. 

Post Time and Weight to Comments. Compare scores HERE.

1 min on, :15 easy, 1 min rest
2 min on, :30 easy, 1 min rest
3 min on, 1 min easy, 1 min rest
4 min on, 2 min easy, 1 min rest
5 min on, 3 min easy, 1 min rest
4 min on, 2 min easy, 1 min rest
3 min on, 1 min easy, 1 min rest
2 min on, :30 easy, 1 min rest
1 min on… DONE!