Wednesday, 3/8/17
Gymnastics
3×15 Strict Pull Ups
*90 Second Rest Between Sets
WOD
4 Rounds:
15 Hang Cleans (115#/85#)
20 Pistols (or Single Leg Lateral Step Ups)
Tuesday, 3/7/16
Strength
8 Minute EMOM:
4 Push Jerks
*Climb in Weight
WOD
14 Minute AMRAP:
18/15 Calorie Row
15 Handstand Push Ups
50 Double Unders
Monday, 3/6/16
WOD
3 Rounds:
9 Power Snatch (135#/95#)
15 Overhead Squat (135#/95#)
21 Ring Dips
Core Conditioning
3×20 Ghd Sit Ups
3×20 Weighted Hip Extensions
Saturday, 3/4/17
Partner WOD:
3 Rounds:
2:00 ME Calorie Bike
2:00 ME Med Ball Cleans (20/#14#)
2:00 ME Burpees
2:00 ME Kb Swings (53#/35#)
Friday, 3/3/17
Open 17.2
12 Minute AMRAP:
2 Rounds:
50′ Db Front Rack Walking Lunge (50#/35#) (35#/20#)
16 Toes 2 Bar (Hanging Knee Raises)
8 Db Power Cleans (50#/35#) (35#/20#)
2 Rounds:
50′ Db Front Rack Walking Lunge (50#/35#) (35#/20#)
16 Bar Muscle Ups (Pull-Ups)
8 Db Power Cleans (50#/35#) (35#/20#)
Thursday, 3/2/17
“Pick a Skill”
WOD
500-400-300-200-100m Row
*100′ Box Push after each round (35#/25#)
Wednesday, 3/1/17
WOD
6 Minute AMRAP:
42 Double Unders
30 Wall Balls (20#/14#)
18 Toes 2 Bar
Rest 5 Minutes
6 Minute AMRAP:
21 Double Unders
15 Wall Balls (20#/14#)
9 Toes 2 Bar
Tuesday, 2/28/17
Strength
5 Minute EMOM:
5 Power Clean and Jerks @50-60%
*Drop from the top each rep
WOD
3 Rounds:
4 Minute AMRAP:
400m Run
15/12 Calorie Assault Bike
Max Effort Handstand Push Ups
*Rest 1 Minute Between Rounds
Monday, 2/27/17
WOD
5 Rounds:
18 Calorie Row
12 Overhead Squats (115#/85#)
6 Muscle Ups
Core/Grip Strength
3 Sets:
1:00 Db/Kb Farmers Hold
:20 L-Sit Hold
Friday, 2/24/17
Open WOD 17.1
For Time:
10 Dumbbell Snatch (50#/35#)
15 Burpee Box Jump Overs (24″/20″)
20 Dumbbell Snatch
15 Burpee Box Jump Overs
30 Dumbbell Snatch
15 Burpee Box Jump Overs
40 Dumbbell Snatch
15 Burpee Box Jump Overs
50 Dumbbell Snatch
15 BurpeeBox Jump Overs
*20 Minute Time Cap