WOD

3/28/19

Strength: Hang Power Snatch: Build to heavy 1 rep in 15 min. WOD: AMRAP 15 min: 10/8 Cal Row 15 Push Ups 20 Pistols (single legged air...

WOD 3/27/19

Strength: Hang Power Clean Build to a heavy 3 reps WOD: 1 Deadlift 3 Hang Power Cleans 20 Double...

WOD 3/26/19

Strength: Thrusters Starting with 10 reps empty bar, build to a heavy 1 rep max following the usual rep scheme. 10-7-5-3-1. Add weight each set. WOD: 4 rounds for time: Row 250M 15 Thrusters (75/45) 35 Double Unders (70...

WOD 3/25/19

Back Squat (recovery day) 10 reps empty bar 7 reps added weight 5 reps added weight 5 reps added weight 5 reps added weight GOAL: 5 reps @ moderate weight WOD "Deck of Death" Partner WOD Diamond = Wall Ball Spade = V-Up (or Sit Up) Heart = Box Jump Club - Burpee each...

WOD 3/24/19

Open Workout 19.5 Redo RX 33-27-21-15-9 reps for time of:Thrusters (95/65)Chest-to-bar pull-upsTime cap: 20 minutes Scaled 33-27-21-15-9 reps for time of:Thrusters (65/45)Jumping Pull-UpsTime cap: 20...

WOD 3/21/19

Strength: Bench Press: 10 reps empty bar 7 reps added weight 5 reps added weight 3 reps added weight 1 rep added weight WOD: Benchmark: "Cindy" AMRAP 20 min 5 Pull Ups 10 Push Ups 15 Air Squats check 1/12/19 for previous...

WOD 3/20/19

Strength: Push Press 10 reps empty bar 7 reps added weight 5 reps added weight 3 reps added weight 1 rep added weight 1 rep added weight 1 rep added weight GOAL: heavy 1 rep WOD: AMRAP 15 15 Goblet Squat 15 Push Ups 15 Overhead Plate Lunge 8/4 Cal...

WOD 3/19/19

Strength: Deadlift Rep Scheme 10 reps empty bar 7 reps added weight 5 reps 3 reps 3 reps 3 reps AMRAP 15 Min 20 Wall Balls 20 Box Jumps 20 Cal Row 20 Sit...

WOD 3/18/19

Strength: BackSquat Rep Scheme: 10 (empty bar) 7 (add weight) 5 (add weight) 3 (add weight) 1 (add weight) 1 1 WOD: For Time: 2000M Row (compare to...

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