Strength/Skill: 3 rounds of down and back KB lunges and 1 min handstand hold
WOD: 3RFT
Run 400m
20 ring knee ups
10 front squats (135/85)
Categories
Tag: Sting
Categories
WOD for March 29, 2018
Strength/Skill: EMOTM for 12 mins 1 power snatch, 1 hang snatch, 1 OHS
WOD: 25 Burpees
Then 3 round of:
Run 200m
50 Mountain Climbers
25 Lateral Jumps
Then:
25 Box Jumps (30/24) (24/20) (20/12)
Categories
WOD for March 28, 2018
Strength/Skill: Shoulder Press 3-3-3-3-3
WOD: 5RFT
10 Back Squats (165/115) (135/95) (95/65)
10 T2B
25 DUs
Categories
WOD for March 27, 2018
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
WOD for March 26, 2018
Strength/Skill: 5×5 Front Squats at 80%
WOD: 15 min AMRAP
5 HSPU
25 squats
15′ handstand walk
10 GHD sit-ups
1 rope climb
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 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 14, 2018
Strength/Skill: 5 x 5 back squats and 30 second hollow rock hold between
WOD: Rowing Trials
1000m
500m
250m
*complete in any order you choose and rest as needed to fully recover between