(208) 316-3171Email Us2346 Eldridge Avenue, Twin Falls, Idaho 83301

W.O.D.

Thursday April 25th

3 rounds for time of:
500-m row
100 double-unders
20 thrusters
Men: 65 lb.
Women: 45 lb.

Stamina Training (6:00pm – 7:30pm; open to all members and drop-ins!)
10 rounds for time of:
10 Power Snatch
10 Overhead Squats
10 Push Press
10 Back Squats
10 Hanging Power Cleans
200m run
– Weight => 95/65#

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Saturday April 20th

In Teams of 3, 30:00 Time Cap:
100 Pull-Ups
100 Overhead Squats (75/55)
80 Box Jump Overs (24″/20″)
80 Thrusters (95/65)
60 Toes to Bar
60 Front Squats (115/80)
40 Burpee Box Jump Overs (24″/20″)
40 Clusters (135/95)

Obstacle Course Race (OCR) Training (6:45 – 8:00am; open to all members and drop-ins!):
Break class into two teams.  There will be multiple team challenges (see below):
Challenge #1: First team to finish 100 pull-ups, 200 push-ups & 300 air squats
Challenge #2: Highest reps wins, 5 mins of burpees
Challenge #3: Highest reps wins, 8 mins of 100m sled drags (115#; 2 sleds per team)
Challenge #4: Highest reps wins, 5 mins of rope climbs (2 ropes per team)
Challenge #5: Highest total weight wins, 8 mins of back squats off rack with 100# & 75# bars (at least 2 bars per team depending on team size)
Challenge #6: First team to finish 500 WB’s (20/14#)
Teams with most wins a reward…find out at class 😉 

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Thursday April 18th

AMRAP 15
400m Run
15 Kettlebell Swings (53/35)
30 AbMat Sit-ups

Stamina Training (6:00pm – 7:30pm; open to all athletes and drop-ins!):
AMRAP45 of:
50 DU’s
40 Front Squats w/1 DB* 
30 Dips
20 HC&J w/1 DB* 
10 Burpee Box Jump Overs (24/20″)
400m Run
* Use weight that you can do 10 unbroken single dumbbell hanging clean and jerks on one side

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