Category: WOD

Saturday, March 17th 2018

  GP WOD ARMAP 35 7 squat clean 135/95 8 burpee box jump 30/24 *partners divide reps as you like OPEN WOD “Ship” 9 RFT 7 squat clean 185/125 8 burpee box jump 36/30


Friday, March 16th 2018

WORKOUT 18.4 21 deadlifts (weight 1) 21 handstand push-ups 15 deadlifts (weight 1) 15 handstand push-ups 9 deadlifts (weight 1) 9 handstand push-ups 21 deadlifts (weight 2) 50-ft. handstand walk 15 deadlifts (weight 2) 50-ft. handstand walk 9 deadlifts (weight 2) 50-ft. handstand walk Time cap: 9 minutes VARIATIONS Rx’d: (Ages 16-54) Men deadlift 225 …
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Thursday, March 15th 2018

Strength/Skill: Push press 15-15-15 *across (~50%) GP WOD AMREP 9 3-6-9 etc Knee up Clean and Jerk 95/65 OPEN WOD AMREP 9 3-6-9 etc T2B Clean and Jerk 115/75 Supplemental EMOM 6 (alternating) :45 sec Goblet squat hold (bottom) :30 sec hollow hold


Wednesday, March 14th 2018

OPEN WOD “Kelly” 5 RFT 400m run 30 box jump 24/20 30 wall ball 20/14 10’/9′ Supplemental 3x 1 min plank hold rest 30 seconds


Tuesday, March 13th 2018

Strength/Skill: Every 2 min x 7 1 hang power snatch 1 hang squat snatch 1 power snatch 1 squat snatch *ascending GP WOD 3RFT 15 OHS 45/33 15 Double-unders 1 min OPEN WOD 3RFT 15 OHS 95/65 30 Double-unders Supplemental 3x 20 GHD rest 1 min


Monday, March 12th 2018

Strength/Skill: Back squat 3-3-3-3-3 *across (~80%) GP WOD 3RFT 500m row max unbroken pull-ups rest 3 min OPEN WOD 3RFT 500m row max unbroken C2B pull-ups rest 3 min Supplemental EMOM 5 10 Pistols (alternating)


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