Archives March 2018

30
Mar

WOD 3.30.2018

  1min max bike cal *rest 2 min* 1 min max Dubs *rest 2 min* 1 min max burpees *rest 2 min * 1 min max wallballs 25#/16# *rest 2 min* Then: Every 2 min for 24 min (3 rounds) 1: Bike cal 2: dubs 3: burpees 4: wallball. **get the same number you got …

29
Mar

WOD 3.29.2018

  Bench press: 5,5,5,5,5 AHAP sets across Tabata (score = total reps at each station) *rest 1 min after each station* SDHP 95#/65#, sit ups, Hang Power Cleans, Russian Swing 53#/35#

28
Mar

WOD 3.28.2017

  Hang Muscle Snatch 3×3 Then Hang Snatch 6×2@70% 50/35 cal Row 35 pull ups 20 Squat Cleans 185#/115# 35 Pull ups 50/35 cal row Cash Out: 3 x Max effort weighted plank holds

27
Mar

WOD 3.27.2018

  Build to a heavy complex: 2 Push Jerks + 1 Split Jerk from racks For Time: 21-15-9 Burpee box Jump Overs Push Press 115#/75# Cash Out: 4×10 Dips (ring or fixed)

26
Mar

WOD 3.26.2018

Technique Primer: Snatch grip sotts press (behind neck) 5,4,3 reps increasing as form allows Then Strenght: Snatch (full if possible) work up to 1 Rep max then 1@80%, 1@85%, 1@90%, 1@80%, 1@85%, 1@90% AMRAP 12 10 cal bike 15 Push ups 20 Pistols cash out: 3xmax sets hanging leg raise

22
Mar

WOD 3.22.2018

For Time: 40 Burpees 40 Alternating DB Snatch 50#/35# 40 Burpees Cash Out: 50 GHD Sit Ups (30 if new to the movement) 50 flutter kicks 50 hollow body rocks **split up as you want**

20
Mar

WOD 3.20.2018

15 min to find heavy Power clean & Push jerk then 20 reps at 60% 4 Rounds: 1 min bike for cal 1 min box jumps 1 min row for cal 1 min 10 Meter shuttle sprints (one foot crosses line, each direction counts as one rep) *15 sec transition time between minutes**

19
Mar

WOD 3.19.2018

15 min to build to a heavy Thruster then 4 Rounds :30sec max reps thruster @60% :30 sec rest AMRAP 8: 10 TTB 30 Dubs **rest 4 min** AMRAP 8 Wallballs *15 ab mat sit ups after each break** Cash Out: 50 GHD Sit Ups (30 if new to the movement) 50 flutter kicks 50 …

16
Mar

WOD 3.16.2018

  OPEN WOD 18.4 For time: 21 deadlifts, 225 lb. 21 handstand push-ups 15 deadlifts, 225 lb. 15 handstand push-ups 9 deadlifts, 225 lb. 9 handstand push-ups 21 deadlifts, 315 lb. 50-ft. handstand walk 15 deadlifts, 315 lb. 50-ft. handstand walk 9 deadlifts, 315 lb. 50-ft. handstand walk Time cap: 9 min

15
Mar

WOD 3.15.2018

Bench Press 3-3-3-3-3 AHAP for all sets 3 Rounds: Min 1 row 15/12 Cal Min 2: row 12/10 cal Min 3: row 10/9 cal Min 4 rest Clean & Jerk 3-3-3-3-3 AHAP for all sets

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