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...

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...

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...

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....

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...

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...

Tuesday, March 6th 2018

Strength/Skill: Deadlift 1-1-1-1-1-1-1 *ascending Use the heaviest weight you can for each set. Rest as needed between sets. GP WOD EMOM 12 (alternating) :45 plank hold 12 box step up 24/20 20 one arm DB snatch 25/15 OPEN WOD EMOM 12 (alternating) :30 HS hold 10...

Monday, March 5th 2018

Strength/Skill: Every 1:30 min x 7 2 power snatch 1 squat snatch *ascending GP WOD 3 RFT 30/21 Calorie row 15 OHS 75/55 OPEN WOD 3 RFT 30/21 Calorie row 15 OHS 105/70 Supplemental EMOM 5 40 unbroken...

Saturday, March 3rd 2018

Special Agent Nathan "Ned" Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, died Nov. 1, 2007 near Balad Air Base, Iraq, of wounds sustained from an...

Friday, March 2nd 2018

WORKOUT 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees WORKOUT 18.2a 1-rep-max clean Time cap: 12 minutes to complete 18.2 and 18.2a NOTES Prior to starting the workout, the athlete will need to set up a barbell, with standard plates,...

Thursday, March 1st 2018

Strength/Skill: Bench Press 5-5-5-5-5 *ascending (~50%-60%-70%-80%-85%) GP WOD 3x 2 min 15 wall ball 20/14 10'/9' max double-under rest 2 min OPEN WOD 3x 2 min 25 wall ball 20/14 10'/9' max double-under rest 2 min Supplemental AMREP 5...

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