Friday, 3/31/17
Skill
Muscle Up Transitions
WOD
3 Rounds:
9 Shoulder to Overhead (135#/95#)
5 Ring Muscle Ups
Rest 2 Minutes
2 rounds:
15 Shoulder to Overhead (135#/95#)
7 Ring Muscle Ups
Rest 2 Minutes
1 Round:
21 Shoulder to Overhead (135#/95#)
9 Ring Muscle Ups
Thursday, 3/30/17
“Pick a Skill”
WOD
10 Minute AMRAP:
10 Deadlifts (185#/135#)
20 Box Jumps (24″/20″)
30 Ab Mat Sit Ups
Wednesday, 3/29/17
Strength
5-4-3-2-1 Overhead Squats
*Climb in weight each set
WOD
21-18-15-12-9 Strict Handstand Push Ups
*200m run after each round
Tuesday, 3/28/17
WOD
35 Calorie Bike Buy In
5 Rounds:
10 C2B Pull Ups
10 Power Cleans (135#/95#)
35 Calorie Bike Cash Out
Monday, 3/27/17
WOD
12 Minute AMRAP:
3,6,9,12, etc…
Kb Swings (53#/35#)
Kb Goblet Squats (53#/35#)
Burpees
Core Conditioning
3 Sets:
10 Hollow Rocks
10 V-ups
10 Tuck Ups
10 Second Hollow Hold
*Rest 1 minute between sets
Saturday, 3/25/16
Partner WOD
4 Rounds:
Every 5 Minutes
400m Run with Med Ball (20#/14#)
In remaining time..
Round 1: Rope Climbs
Round 2: Burpee Broad Jumps
Round 3: Handstand Walks
Round 4: Tire Flips
Friday, 3/24/17
Open 17.5
10 Rounds:
9 Thrusters (95#/65#) / (65#/45#)
35 Double Unders / Single Unders
Thursday, 3/23/17
“Pick a Skill”
WOD
5 Rounds:
Every 90 Seconds
100′ Box Push (35#/25#)
*Max Calorie Row in remaining time
Wednesday, 3/22/17
WOD
For Time:
600m Run
40 Toes 2 Bar
20 Power Snatch (135#/95#)
40 Toes 2 Bar
600m Run
Tuesday, 3/21/17
Skill
3×10 (each leg) DB/KB Lateral Step Ups
WOD
5 Minute AMRAP:
Calorie Assault Bike
Rest 1 Minute
4 Minute AMRAP:
Bar Facing Burpees
Rest 1 Minute
3 Minute AMRAP:
Push Press (115#/85#)
Rest 1 Minute
2 Minute AMRAP:
Muscle Ups