Month: March 2018

Saturday, March 31st, 2018

GP WOD – Partner WOD 10 RFT 3 Handstand Push-ups 6 Deadlifts 225/155 12 Pull-ups 24 Double Unders *divide the reps as you like OPEN WOD “Bradshaw” 10 RFT 3 Handstand Push-ups 6 Deadlifts 225/155 12 Pull-ups 24 Double Unders

Friday, March 30th 2018

Strength/Skill: Front Squat 3-3-3-3-3 *ascending GP WOD 4 RFT 10 Front squat @ 50% BW 400m run rest 1 min OPEN WOD 4 RFT 10 Front squat @ BW 400m run rest 1 min Supplemental 5x 100′ sled push AHAP rest 1 min

Thursday, March 29th 2018

Strength/Skill: Hang Power Clean 3-3-3-3-3 *ascending GP WOD EMOM until failure 5 Wall ball 20/14 5 Push Press 75/55 5 Hang power clean 75/75 OPEN WOD EMOM until failure 7 Wall ball 20/14 7 Push Press 75/55 7 Hang power clean 75/75 Supplemental EMOM 6 (alternating) :20 Hanging L-sit :40 Plank on forearms squeezing

Wednesday, March 28th 2018

Strength/Skill: Back squat 20 rep max (no more than 3 attempts) GP WOD *scale as needed OPEN WOD “Jackie” 1000m row 50 thrusters 45lbs 30 pull-ups

Tuesday, March 26th 2018

Strength/Skill: Bench Press 10-10-10-10 *across (~70%) GP WOD 4 RFT 10 Box Jump 24/20 15 Russian KB swing 53/36 20 abmat sit-up OPEN WOD 4 RFT 15 Box Jump 30/24 20 Russian KB swing 72/53 25 GHD sit-up Supplemental AMREP 5 Pistols (alternating)


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