WOD FOR APRIL 26, 2019

Time management is something, as coaches, that is always on our minds. We also want to value your time as much as possible. Making sure you arrive early enough to not only move your body around a bit before hand, but, also being present at the top of the hour allows class to start promptly on time.

If it doesn’t help thinking about the value it brings you by showing up early, please consider the value you are taking from the others in class by not doing so.

Thank you so much, now lets get to the goods…


Squat snatch: Barbell cycling

set 1) 3 reps

set 2) 4 reps

set 3) 5 reps

set 4) 6 reps

*This is about developing the skill of moving a barbell, not about maxing out.

*Increase weight as the reps go up


For time: (10 minute cap)

100 Burpees

*at the top of every minute STOP and complete 4 toes to bar

REST 2 minutes then,

For time: (10 minute cap)

100/70 cal assault bike

*at the top of every minute STOP and complete 10/8 push ups