Category: WOD

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)


Saturday, March 10th 2018

GP WOD AMRAP 20 1 Deadlift 225/155 5 T2B 10 Bar-facing burpee Partners alternating full rounds OPEN WOD “Marston” AMRAP 20 1 Deadlift 405 10 T2B 15 Bar-facing burpee


Friday, March 9th 2018

WORKOUT 18.3 2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups Time cap: 14 minutes VARIATIONS Rx’d: (Ages 16-54) Men perform 115-lb. OHS, 50-lb. DB snatches Women perform 80-lb. OHS, 35-lb. DB snatches Scaled: (Ages 16-54) Men perform single-unders, …
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Thursday, March 8th 2018

Strength/Skill: EMOM 10 (alternating) 3 Front Squat @BW 30 double-unders GP WOD AMRAP 11 10 Abmat sit-up 10 Box jump 24/20 10 wall ball 20/14 10’/9′ OPEN WOD AMRAP 11 10 GHD sit-up 15 Box jump 24/20 20 wall ball 20/14 10’/9′ Supplemental 3x 50′ OH lunge walk rest 1 min


Wednesday, March 7th 2018

Strength/Skill: GP Pull-up work shop OPEN EMOM 5 1 pull-up 1 C2B pull-up 1 Bar MUs GP WOD For time: 10 dip 10 pull-up 25 thrusters 75/55 1000m row 25 thrusters 75/55 10 dip 10 pull-up OPEN WOD For time: 10 muscle-ups 25 thrusters 75/55 1,000-meter row 25 thrusters 75/55 10 muscle-ups Supplemental EMOM 6 …
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