Strength/Skill: 3 rounds of 20 goblet squats and 10 pull ups (to rings for extra work)
WOD: 3 rounds
2 mins to run 200m
Then max effort clean and jerks (135/95) (115/75) (95/55)
Rest 1 min
*score is total clean and jerks
Categories
Tag: mobility
Categories
WOD for March 23, 2018
18.5
Complete as many reps as possible in 7 mins
3 thrusters (100/65)
3 pull-ups (C2B/jumping C2B)
6 thrusters
6 pull-ups
9 thrusters
9 pull-ups
12 thrusters
12 pull-ups
*keep increasing by 3 reps until time runs out
Categories
WOD for March 22, 2018
Strength/Skill: 3-3-2-2-1 Hang Power Snatch
WOD: 2 RFT (with a partner)
50 mountain climbers
50 OH reverse lunges (45/35)
50 Sit-ups
50 push presses
50 ring rows
Categories
WOD for March 21, 2018
Strength/Skill: 1RM Back Squat
WOD:
50 v-ups
Then:
21-15-9-15-21
DUs
Push Ups
Then:
50 v-ups
Categories
WOD for March 20, 2018
Strength/Skill: 3 rounds of 20 ring knee raises and 20 floor wipers
WOD: 4RFT
Run 200m
15 KBS (53/35)
10 Pull-Ups
5 Burpees
Categories
WOD for March 19, 2018
Strength/Skill: 3-3-3-3 Bench Press
WOD: 14 min AMRAP
15 wallballs (20/14)
10 SDHP (115/75)
15 hang power cleans
Categories
WOD for March 15, 2018
Strength/Skill: 3 rounds of 5 man makers and 50 sit-ups
WOD: 10 rounds
3 strict pull-ups
8 front squats (135/95)
Categories
WOD for March 13, 2018
Strength/Skill: 3 rounds of 10 medball cleas and 10 pistols
WOD: Row 30 calories
Then:
10-1 Push Press (115/75)
1-10 K2E
Categories
WOD for March 12, 2018
Strength/Skill: 3-3-3-3 Clean and Jerks (work up to a heavy 3 rep)
WOD: EMOTM for 12 mins
0,3,6,9 – 10 Slam Balls
1,4,7,10 – 15 Lateral Jumps
2,5,8,11 – 8 Front Rack Lunges
Categories
WOD for March 8, 2018
Strength/Skill: EMOTM for 10 mins 3 front squats, 1 push press, 3 back squats
WOD: 12 min AMRAP
3 ring muscle ups
20 squats
10 clapping push ups