March 2018

Friday, 3/16/18

Open Workout 18.4

For time:
21 deadlifts (225 lb./155 lb.)
21 handstand push-ups
15 deadlifts (225 lb./155 lb.)
15 handstand push-ups
9 deadlifts (225 lb./155 lb.)
9 handstand push-ups
21 deadlifts (315 lb./205 lb.)
50-ft. handstand walk
15 deadlifts (315 lb./205 lb.)
50-ft. handstand walk
9 deadlifts (315 lb./205 lb.)
50-ft. handstand walk

Time cap: 9 min.

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Thursday, 3/15/18

WOD

4 x 500 Meter Row
*work to rest ratio between each row

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Wednesday 3/14/18

Accessory work

Renegade Rows
2×10 Each Arm

WOD

For Time:
500 Meter Run
30 Kettle Bell Swings (53#/35#)
40/30 Calorie Assault Bike
30 Kettle Bell Swings (53#/35#)
500 Meter Run

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Tuesday, 3/13/18

Strength

5 Minute EMOM:
3 Front Squats

WOD

7 Minute AMRAP:
3,6,9,12, etc…
Thrusters (95#/65#)
Chest to Bar Pull Ups

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Monday, 3/12/18

WOD

5 Rounds:
15 Deadlifts (155#/105#)
12 Handstand Push Ups
9 Bar Facing Burpees
*15 Minute Time Cap

Core Strength

4×10 GHD Sit Ups
*2 Second Hold at Parallel

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Thursday, 3/8/18

WOD

Each For Time:
3x800m Runs
*2 Minute Rest

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Wednesday, 3/7/18

Core Stabiity

10 Sets (15 Seconds on/15 Seconds off):
Hollow Body Hold

WOD

With a Partner…
8 Alternating Rounds:
20/16 Calorie Row
10m Right Arm Overhead Walking Lunge (50#/35#)
10m Left Arm Overhead Walking Lunge (50#/35#)

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Tuesday, 3/6/18

Gymnastics Strength

Every 30 Seconds for 5 Minutes
4 Strict or Kipping Handstand Push Ups

WOD

10 Minute AMRAP:
150 Double Unders
50/40 Calorie Bike
30 Deadlifts (185#/135#)

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Monday, 3/5/18

Strength

Overhead Squat
8 minutes to work up to a heavy 3 rep

WOD

4 Rounds:
15 Overhead Squats (95#/65#)
15 Chest to Bar Pull Ups

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Friday, 3/2/18

WOD

Open Workout 18.2
1-10
Dumbbell Squats (50#/35#)
Bar Facing Burpees

into Open Workout 18.2A
1 Rep Max Clean

Time Cap: 12 Minutes for both 18.2 and 18.2A

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