Thursday, March 16
Skill / Strength - Open Gym WOD - For Time 100 DU 75 Sit-ups 50 Wall Ball 20/16 25 Ring Dips 50 Wall Ball 75 Sit-ups 100 DU ***2 rope climb after each movement
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Wednesday, March 15
Strength - Bench press WU 5@75% 3@85% 1+@95% WOD - 15 Min AmRap Rx 6 HSPU 12 Box Jump 24" 6 Deadlift (AHAP) L2 6 HSPU (1 mat) 12 Box Jump 20" 6 Deadlift (AHAP) L1 6 Mod HSPU 12 Box Jump / Step up 12" 6 Deadlift (AHAP) Tuesday, March 14
Skill - HSPU WOD - 4RFT Rx 4 TGU (split) 53/35# 8 KB Snatch (split) 16 KB Swing 24 Goblet Squats 48 Russian Twist L2 35/26# L1 26/13# Thursday, March 9
Open Gym - (20) EWOD - For Time 800m run 800m row 80 DU 20 Cal Assault 400m run 400m row 20 Cal Assault 40 DU 200m run 200m row 20 Cal Assault 20 DU Wednesday, March 8
Strength - Deadlift (90% of 1RM) WU 3&70% 3@80% 3+@90% WOD - 3RFT (15) Rx 400m run 5 Power Clean 225/145 10 Strict Pull-up 15 GHDSU L2 400m run 5 Power Clean 155/95 10 Banded Strict PU(orange/red) 15 Mod GHDSU L1 400m run 5 Power Clean 95/45 10 Banded Strict PU (challenge) 15 MBSU 20/14 Tuesday, March 7
Skill - Ring Dips Partner WOD For Time - (Each does 10/10 of all movements...9/9...all the way down to 1/1) 10.9.8.7.6.5.4.3.2.1 Bench Press (135/95) Row (Assault if Row busy) Box Jumps 24" Monday, March 6Strength - Press
(90% of 1RM) WU 3&70% 3@80% 3+@90% 6 min AmRap 10 OHS (AHAP) 30 DU Rest 3 Min 6 Min EMOM 10 KBS (AHAP) 30 Air Squats |
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