Strength/Skill: 3 rounds of 10 ring dips and 10 GHD sit-ups
WOD: EMOM for 12 mins
4 deadlifts
4 hang cleans
4 box jump (24/20)
*choose a weight that challenges you but that you can maintain for 12 mins
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Author: admin
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WOD for March 11, 2019
Strength/Skill: 8 min EMOM 1 snatch pull, 1 power snatch, 3 overhead squats
WOD: 3 RFT
8 chest to bar pull ups (scale to band or jumping chest to bar)
10 push presses (135/95)
Run 400m
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WOD for March 8, 2019
Open 19.3
For time:
200-ft. dumbbell overhead lunge (50/35) (scaled same weight but hold DB in a front rack)
50 dumbbell box step-ups (50/35) (24/20 both scaled and RX)
50 strict handstand push-ups (scaled strict to 2 mats)
200-ft. handstand walk (scaled bear crawl)
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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 for March 6, 2019
Strength/Skill: 3 rounds of 5 thrusters and 10 heavy DB snatches
WOD: 3 rounds
1 min calorie row
1 min DUs
1 min burpees
1 min mountain climbers
Rest 1 min
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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 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 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 for February 28, 2019
Strength/Skill: Strict shoulder press 5 x 3 and 5 skull crushers between sets
WOD: 8RFT
2 HSPU
4 Pistols
6 Burpees
8 GHD Sit-ups
10 Plank Up Downs
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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)