3.9.17 WOD
WOD: 5 Rounds for time of 10 Burpees 15 Push-ups 20 Squats 14 Minute time cap.
Monthly Archives: March 2017
3.10.17 WOD
Open WOD: 17.3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95 / 65 lb.) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135 / 95 lb.) *Prior to 12:00, 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185 / 135 lb.) *Prior to 16:00, 3 rounds […]
3.13.17 WOD
WOD: “FRAN” 21-15-9 for time Thruster 95/65 Pull-ups
3.24.17 WOD
Open WOD: 10 rounds for time of: 9 thrusters, 95/65 lb. 35 double-unders Scaled 10 rounds for time of: 9 thrusters, 65/45 lb. 35 single-unders
3.23.17 WOD
WOD: 10 minute AMRAP of 4 Wall cast 8 Burpees 12 Push up wall cast (do push up before each wall cast) 16 Burpee Toes to bar
3.22.17 WOD
WOD: 3 rounds for time 15 Squat Snatches 135/95 15 Pull-Ups 400m Run 18 minute time cap.
3.21.17 WOD
WOD: For total reps “Tabata” Double Unders “Tabata” Shoot Throughs “Tabata” Cal Row “Tabata” Jumping Lunges
3.20.17 WOD
WOD: Establish 1 rep max split jerk 30-50% 8 reps, 2 minute rest 60% 5 reps, 2 minute rest 70% 3 reps, 3 minute rest 80% 1 rep, 3 minute rest 90% 1 rep, 5 minute rest 100% 1 rep, 5-15 minute rest + 2-5% 1 rep, 5-15 minute rest Note: if you have a […]
3.17.17 WOD
Open WOD: 17.4 13 minute AMRAP of 55 deadlifts, 225/155 55 wall-ball shots, 20/14-lb. ball to 10/9-ft. 55 calorie row 55 handstand push-ups Scaled 13 minute AMRAP of 55 deadlifts, 135/95 lb. 55 wall-ball shots, 20/10-lb. ball to 9-ft. target 55 calorie row 55 hand-release push-ups
3.16.17 WOD
WOD: 14 Minute AMRAP of 200m Run 40 Kettlebell Swings 70/53 80 Russin Twist (40 each side)
