3.17.17 WOD
March 16, 2017
https://www.youtube.com/watch?v=UNobmdSjB58
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
March 15, 2017
WOD: 14 Minute AMRAP of
200m Run
40 Kettlebell Swings 70/53
80 Russin Twist (40 each side)
3.15.17 WOD
March 14, 2017
WOD: 21-15-9 for time
Deadlift 225/155
Toes To bar
Pistols
15 Minute time cap.
3.14.17 WOD
March 13, 2017
WOD: For time
1 Mile run
200 Double Unders
1 Mile run
17 Minute time cap.
3.13.17 WOD
March 12, 2017
WOD: "FRAN" 21-15-9 for time
Thruster 95/65
Pull-ups
3.10.17 WOD
March 9, 2017
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 of:
9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.) *Prior to 20:00, 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245 / 175 lb.) Prior
3.9.17 WOD
March 8, 2017
WOD: 5 Rounds for time of
10 Burpees
15 Push-ups
20 Squats
14 Minute time cap.
3.8.17 WOD
March 7, 2017
WOD: 3 Rounds for time of
3 WallCast
5 Strict Pull-Ups
10 Hang Power Snatch 100/70
5 Strict Pull-Ups
13 Wallballs 20/14 @ 10/9'
13 Minute time cap.
3.7.17 WOD
March 6, 2017
WOD: For time
50 Double Unders
15 Squat Cleans 135/95
50 Double Unders
25 Power Cleans 135/95
50 Double Unders
35 Hang Power Cleans 135/95
10 Minute time cap.
Note: if you do not make it to the last set of cleans you will have a 50 burpee penalty at the end of this WOD. Enjoy!!
3.6.17 WOD
March 5, 2017
WOD: For time
40 Squats
40 Mountain Climbers
40 Bulgarian Split Squats 53/35
40 Pistols
40 Grasshoppers
40 Bulgarian Split Squats 53/35
Note: 20 BSS each leg.
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