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WOD

WOD for March 7, 2019


Strength/Skill: 4 rounds of 10 front rack lunges and 5 paralette pass throughs

WOD: 4RFT
30 air squats
15 power cleans (135/85)

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WOD

WOD for March 5, 2019


Strength/Skill: Split Jerks 3-3-3-3 with 5 floor YTWs between

WOD: Run 200m
Then 21-15-9
Back Squats (135/95)
HRPUs
Then Run 200m

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WOD

WOD for March 4, 2019


Strength/Skill: 3 rounds of 10 DB step ups and 20 ball ab twists

WOD: 10 min AMRAP
10 deadlifts (185/125)
10 lateral burpees

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WOD

WOD for March 1, 2019

WOD: 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
25 toes-to-bars
50 double-unders
13 squat cleans, 185/115
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
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
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

Stop at 20 minutes.

OR IF YOU ARE NOT ON AN OPEN TEAM…..

8 min AMRAP
15 Knee Ups
30 Singles
10 squat cleans (75/55)

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WOD

WOD for February 27, 2019


Strength/Skill: 3-3-3-3-3 Front Squats 3010 temp and complete 20 DUs between sets trying to go unbroken

WOD: 50-40-30-20-10
KBS (53/35)
Sit-ups
100m runs on the – (so 4 runs and end on 10 sit-ups)

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WOD

WOD for February 26, 2019


Strength/Skill: EMOTM for 8 mins complete 2 squat cleans + 2 power cleans + 2 hang power cleans

WOD: 15 min AMRAP
200m run
5 pull-ups
10 push ups
15 squats

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WOD

WOD for February 25, 2019


Strength/Skill: 4 rounds of 10 renegade rows and 20 single leg ball slams

WOD: 12 min EMOM
Mins 1-4 complete 6 OHS
Mins 5-8 complete 4 OHS
Mins 9-12 complete 2 OHS
*Pick weights that you can go unbroken but increase each set (mins 1-4, 5-8, and 9-12)

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WOD

WOD for February 20, 2019


Strength/Skill: Pull up/kipping work

WOD: 12 min AMRAP
30 plate OH lunges (35/25)
15 burpees to plate (jump onto plate)
5 pull-ups

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WOD

WOD for February 19, 2019


Strength/Skill: OHS 5-3-3-2-1

WOD: Death by Calorie Row
min 1 – 2 calories
min 2 – 4 calories
min 3 – 6 calories

Keep adding 2 calories every minute until failure

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WOD

WOD for February 15, 2019


Strength/Skill: 3 rounds of 10 ring dips and 10 GHD back extensions

WOD: 5 rounds
1 min row/bike for calories
1 min alternating DB snatches
1 min wallballs
Rest 1 min