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
Uncategorized
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
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#)
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#)
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
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
Wednesday, 2/28/18
Accessory Work
3×10 Single Leg RDL
WOD
For Time:
60 Ab Mat Sit Ups
30/25 Calorie Assault Bike
Rest 2 Minutes
50 Ab Mat Sit Ups
25/20 Calorie Assault Bike
Rest 2 Minutes
40 Ab Mat Sit Ups
20/15 Calorie Assault Bike