Archives March 2017

13
Mar

WOD 3.13.2017

  Partner amrap 3 DB thruster 50/35 switch every 5 reps for score 21-15-9 of the following complex; 1 deadlift 1 hang squat clean 1shoulder to overhead Go up in weight each round so the set of 9 is the heaviest set. Make it heavy! Core: Tabata Hollow body holds immediately into tabata flutter kicks

9
Mar

WOD 3.9.3017

  9 Warm up and Mobility 6 Rounds Min 1: 30 Double Unders Min 2: Max ring rows (or 10 if youre doing the open) Min 3: recovery row **Score=Ring rows Cash out: work on a weakness and mobilize or run 800M

7
Mar

WOD 3.7.2017

  7 15 min to find a heavy 1 squat clean + 1 Front Squat (individual) PARTNER WOD: partner A holds while Partner B works then swap *if any partner stops holding then both stop* AMRAP 4: 100′ Bear Crawl While Partner Hangs on Rig score = crawl reps *REST 2 Min rotate AMRAP 4: …

6
Mar

WOD 3.6.2017

  6 12 Min to find a heavy Push Jerk (from racks unless light) then 3 Rounds :30 maxJerks @60% :30 rest 15 Rounds 5 Box Jumps 3 HSPU 1 Power Clean @85% 1RM Core: Accumulate 40 GHD sit Ups 100 flutter kicks 100 sit ups

3
Mar

3.3.2017 OPEN WOD 17.2

Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

1
Mar

WOD 3.1.2017

  Bench Press 5×8 @60% 21-15-9 Overhead Squats 95#/65# Sit Ups 50 Dubs after each round *finish with 50 dubs* Cash Out: 1000 M Row or HSPU work