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.

Thursday, 3/15/18

WOD

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

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

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

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