Saturday Wod 3.24.18

Level 1 In Partners 18 Minutes AMRAP 15 Synchro Sit-ups 20 Pushups 25 Deadlifts 225/155# Level 2 In Partners 18 Minutes AMRAP 15 Synchro Sit-ups 20 Ring Dips 25 Deadlifts 275/185#

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Saturday Wod 3.24.18

In Partners 18 Minutes AMRAP 20 GHD Sit-ups 20 Ring Dips 25 Deadlifts 275/185# That is all for today. If you feel the urge to do more, spend more time mobilizing to improve your front rack and/or squat positions for your last redo of the open this year.

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Friday Wod 3.23.18

Open Workout 18.5 Complete as many reps as possible in 7 minutes of: 3 Thrusters 100/65# 3 Chest-to-Bar Pull-ups 6 Thrusters 100/65# 6 Chest-to-Bar Pull-ups 9 Thrusters 100/65# 9 Chest-to-Bar Pull-ups 12 Thrusters 100/65# 12 Chest-to-Bar Pull-ups 15 Thrusters 100/65# 15 Chest-to-Bar Pull-ups 18 Thrusters 100/65# 18 Chest-to-Bar Pull-ups This is a timed workout. If […]

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Thursday Wod 3.22.18

A. 3 Sets Clean x 1 (Moderate Load…65-75% of 1RM) Build up and hit the 3 lifts within that percentage. B. For 12 Minutes 15 Wall Ball Shots 20/14# 8/6 Calorie Assault Bike 12 C2B Pull-ups 8/6 Calorie Assault Bike 15 Thrusters 75# 8/6 Calorie Assault Bike 12 Power Snatch 75# Once again don’t blow […]

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Wednesday Wod 3.21.18

Build To Your Heaviest Set Power Clean + Front Squat + Squat Clean Then 6 Rounds For Time 5 Power Cleans 10 Toes To Bar Level 1 – 155/105# Level 2 – 185/125# Optional Work 3 Tough Sets Clean Pull x 3 3 Tough Sets Snatch Grip Romanian Deadlift x 5

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Tuesday Wod 3.20.18

Goal for today is to just move. You might feel broken down a bit. The whole idea is to get the blood pumping and facilitate recovery. If things are feeling good, go hard. A. 3 Sets Suitcase Carry x 100′ (Heavy) Rest Equally Between Sets and Sides 3 Tough Sets Half Kneeling Landmine Press x […]

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Tuesday Wod 3.20.18

Level 1 4 Rounds Total 4 Minutes AMRAP 30 Double Unders 10 Thrusters 95/65# 10 Pull-ups Rest 1 Minute Level 2 4 Rounds Total 4 Minutes AMRAP 30 Double Unders 10 Thrusters 115/75# 10 C2B Pull-up Rest 1 Minute Optional Work 3 Sets Suitcase Carry x 100′ (Heavy) Rest Equally Between Sets and Sides 3 […]

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