Thursday, 3/7/19
WOD
With a Partner..
8 Rounds:
400m Run
*Max Assault Bike Calories
Uncategorized
Wednesday, 3/6/19
WOD
12 Minute AMRAP:
300m Row
12 Bar Facing Burpees
12 Thrusters (95#/65#)
Tuesday, 3/5/19
WOD
For Time:
50’ DB Overhead Walking Lunge (50#/35#)
30 Pull Ups
50’ DB Overhead Walking Lunge (50#/35#)
20 Chest to Bar Pull Ups
50’ DB Overhead Walking Lunge (50#/35#)
10 Bar Muscle Ups
50’ DB Overhead Walking Lunge (50#/35#)
Core Strength
3 Super Sets:
15 GHD Sit Ups
15 Hip Extensions
Monday, 3/4/19
Strength
5 Sets (Every 90 Seconds):
2 Power Cleans
*Drop and reset every rep
WOD
For Time:
30 Calorie Bike
30 Clean and Jerks (135#/95#)
30 Calorie Bike
Friday, 3/1/19
WOD
Open 19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135/85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185/115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225/145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275/175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315/205 lb.
Stop at 20 minutes.
Wednesday, 2/27/19
WOD
For Time:
100′ Walking Lunge
30 Deadlifts (155#/105#)
100′ Walking Lunge
30 Hang Power Cleans (155#/105#)
100′ Walking Lunge
30 Deadlifts (155#/105#)
100′ Walking Lunge
Tuesday, 2/26/19
WOD
10 Minute AMRAP:
10 Handstand Push Ups
10 Toes to Bar
10/8 Calorie Bike
Skill
Tabata Double Unders
Monday, 2/25/19
Strength
5 Sets (Every 90 Seconds):
3 Power Snatch
*Drop and reset every rep
WOD
For Time:
3-6-9-12-15-18
Bar Facing Burpees
Overhead Squats (115#/85#)