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...

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)...

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...

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...

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