Friday 3/16/2018
18.4 For time: 21-15-9 -Deadlift 225/155 -HSPU Then 21-15-9 -Deadlift 315/205 With a 50ft Handstand Walk between Rounds Time cap: 9 min.
Month: March 2018
Thursday 3/15/2018
Skill/Strength Shoulder Press 5×10 70% WOD -2k Row -200 Double Unders -10 Rounds of Chest to Bar “Cindy
Wednesday 3/14/2018
Skill/Strength Back/Front Squats 1×4/1×5 70/60% 1×4/1×5 75/65% 1×4/1×5 80/70% 1×4/1×5 85/70% WOD Teams of 3 if POSSIBLE 25min AMRAP: -150/120 Calorie Bike -75 Thrusters (95/65) -10 Rope Climbs -150/120 Calorie […]
Tuesday 3/13/2018
Skill/Strength Deadlift 10×5 80% WOD 5 Rounds: 20/15 Calorie Row 10 Thrusters (115/80)
Monday 3/12/2018
Week 7 Back/Front Squats 1×5/1×5 70/65% 1×5/1×4 80/75% 1×2/1×4 85/80% 1×3/1×4 90/85% 1×1 100% WOD 9-15-21: -Chest to Bar Pull-Ups -Barbell-Facing Burpees -Overhead Squats (95/65)
Friday 3/9/2018
18.3 (2 rounds for time) *Rx* 100 Double Unders 20 Overhead Squats (115/80) 100 Double Unders 12 Ring Muscle Ups 100 Double Unders 20 Dumbbell Snatches (50/35) 100 Double Unders […]
Thursday 3/8/2018
Skill/Strength Hang Squat Snatch 1×2 @ 60% 1×2 @ 65% 1×2 @ 70% 1×2 @ 75% Final three sets: Build as you see fit. WOD AMRAP 3: 24 Box Jump […]
Wednesday 3/7/2018
Week 6/Day 2 Back/Front Squat 1×4/1×5 75/60% 1×4/1×5 80/65% 2x-1×4/1×5 80/70% WOD AMRAP 20: -50 Wallballs (20/14) -50 Double Unders -40 Box Jumps (24/20) -40 Toes to Bar -30 Chest […]
Tuesday 3/6/2018
Skill/Strength 5 Rounds: -35/25 Calorie Row Rest 1:00 between efforts WOD 3 Rounds: 15 Hang Power Cleans (115/80) 15 Barbell-Facing Burpees
Monday 3/5/2018
Week 6 Back/Front Squat 1×6/1×5 70/65% 1×6/1×4 80/75% 1×3/1×4 90/80% 1×2/1×4 95/80% WOD 21 – 15 – 9 -Wall Balls (20/14) -Pull-ups -Thrusters (95/65) -Box Jumps (24/20) -Kettlebell Swings (53/35)