3.31.17 WOD
March 30, 2017
WOD: For time
3 Peg Board Ascents
36 Alt. Dumbell Snatch 50/35
6 Handstand Push-Ups
2 Peg Board Ascents
24 Alt. Dumbell Snatch 50/35
12 Handstand Push-Ups
1 Peg Board Ascents
12 Alt. Dumbell Snatch 50/35
16 Handstand Push-Ups
15 Minute time cap.
3.30.17 WOD
March 29, 2017
WOD: 3, 4 minute EMOMs of
10 Thrusters 75/55
Max burpees with remaining time.
Rest 1 min between rounds
Note: goal on the burpees is 5-9 reps. Total burpees is your score.
3.29.17 WOD
March 28, 2017
WOD: 25 Minute AMRAP of
15 Medball Cleans 20/14
25 Deadlifts 155/110
15 Power Cleans 155/110
25 Wallballs 20/14 @ 11/10'
3.28.17 WOD
March 27, 2017
WOD:
200m Run before every set
5-4-3-2-1 Rope Climbs
Note: Athletes, the point of this WOD is to be efficient on the rope climbs. Try to make your pulls as minimal as possible. Use the 200m run as a recovery. This WOD is not for time, it is to learn and work on skill.
3.27.17 WOD
March 26, 2017
WOD: "Cindy" 20 min AMRAP of
5 Pull-Ups
10 Push-Ups
15 Squats
3.24.17 WOD
March 23, 2017
https://www.youtube.com/watch?v=XjABpCst-Us
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
March 22, 2017
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
March 21, 2017
WOD: 3 rounds for time
15 Squat Snatches 135/95
15 Pull-Ups
400m Run
18 minute time cap.
3.21.17 WOD
March 20, 2017
WOD: For total reps
"Tabata"
Double Unders
"Tabata"
Shoot Throughs
"Tabata"
Cal Row
"Tabata"
Jumping Lunges
3.20.17 WOD
March 19, 2017
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 old 1 rm do the math and use that number. Take your time and rest. Have fun and move some weight.
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