WOD

Sunday, March 11, 2018

SPRING AHEAD!

3 Position Power Clean

For Time:
10 Dips
21 Hollow Rocks
21 Wall Balls

10 Dips
15 Hollow Rocks
15 Wall Balls

10 Dips
9 Hollow Rock
9 Wall Balls

Saturday, March 10, 2018

Partner WOD!

1200m Row Relay

16 Rounds
4 HSPU
6 Box Jumps
6 Sand Bag Shoulder Clean

1200m Row Relay

Friday, March 9, 2018

Box Squat – Front Rack
8 x 2

Chair Deadlift
1 @ 75%

Barbell Row add weight each set
4 x 8

3x
10 Pull Ups
15 GHD Hip Extension

Thursday, March 8, 2018

3 Rounds, Every 3min on the 3min
1) 15 DB Thrusters + Farmers Carry
2) 500m Row
3) 20 T2B + DU’s
4) 15 Burpee Box Jump Over + KB Swings

Wednesday, March 7, 2018

Hang Power Clean

For time:
60 Cal Bike
20 Hang Power Clean
100 DUs

Tuesday, March 6, 2018

Deadlift off Blocks

3 Rounds, 3:00on/1:00off
3 Strict HSPU
6 T2B
12 Alternating Pistol

Monday, March 5, 2018

AMRAP in 4
8 Cal Row
8 Burpees
Rest
AMRAP in 4
8 HR Push Ups
8 Russian KB Swing
Rest
AMRAP in 4
8 Power Snatch
8 Alt Reverse Lunge
Rest
AMRAP in 4
8 Pull-ups
8 Box Jumps

Sunday, March 4, 2018

Power Cleans
9 x 3

6 x 1:30
5 Ball Slam
5 Box Jump Over
Max Bike / Wall Balls
Rest

Saturday, March 2, 2018

8 Rounds
2 Laps Sled Drag
10 Push Press
15 Wall Balls
5 Bar MUs
Rest

Friday, March 2, 2018

Box Squat – Front Rack
10 x 2

Sumo DL
8 x 1

DL Isometrics
3 x

Seated Band Row
4 x 12