030919 Saturday

Posted: 03/08/2019 in Uncategorized, WOD

“Bike Drop” 

Teams of 3:

For Time (30 Minute Cap): 

60/45 Calorie Row, 75 Power Snatches, 75 Thrusters (75/55)

60/45 Calorie Row, 60 Power Snatches, 60 Thrusters (95/65)

60/45 Calorie Row, 45 Power Snatches, 45 Thrusters (115/80)

60/45 Calorie Row, 30 Power Snatches, 30 Thrusters (135/95)

60/45 Calorie Row, 15 Power Snatches, 15 Thrusters (155/105)

030819 Friday

Posted: 03/07/2019 in Uncategorized, WOD

19.3

For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

M 50-lb. dumbbell / 24-in. box
W 35-lb. dumbbell / 20-in. box

Time cap: 10 minutes

030719 Thursday

Posted: 03/06/2019 in Uncategorized, WOD

“Goat Day”

On the Minute x 20
Odd: Movement 1
Even: Movement 2

 

### Practice Example 1:
On the Minute x 20
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups

### Practice Example 2:
On the Minute x 20
Odd Minutes: 1-2 Ring Muscle-ups
Even Minutes: 30 Seconds Handstand Walk

### Practice Example 3:
On the Minute x 20
Odd Minutes: 5 Power Snatches (40%)
Even Minutes: 1 Rope Climb

### Cardio Example 1:
On the Minute x 20
Odd Minutes: 1 Minute Bike
Even Minutes: 1 Minute Sit-ups

### Cardio Example 2:
On the Minute x 20
Odd Minutes: 12 Calorie Row
Even Minutes: 12 Burpees

030619 Wednesday

Posted: 03/05/2019 in Uncategorized, WOD

Strength:

Overhead Squat

Build to a Heavy Single

 

-Then-

 

“Pins and Needles”

AMRAP 12:
5 Strict Pull-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)

030519 Tuesday

Posted: 03/04/2019 in Uncategorized

“4-Wheel Drive”

5 Rounds:
AMRAP 4:
21/15 Calorie Row
15 Burpee Box Jumps (24/20)
Max 10 Meter Shuttle Runs In Time Remaining

Rest 4 Minutes Between

030419 Monday

Posted: 03/03/2019 in Uncategorized, WOD

“Adele”

5 Rounds:
1 Minute Row
1 Minute Medicine Ball Squat Cleans (20/14)
1 Minute AbMat Sit-ups
1 Minute Rest

-Or-

19.2 Again

030319 Sunday

Posted: 03/02/2019 in Uncategorized, WOD

Strength:

Strict Press

Build to a heavy set of 3

-Then-

“Black Eye”

5 Rounds:
10 Strict Press (75/55)
20 Front Rack Reverse Lunges (75/55)

030219 Saturday

Posted: 03/01/2019 in Uncategorized, WOD

“Mercury”

Teams of 3
AMRAP 25:
12/9 Calorie Row
12 Kettlebell Swings (53/35)
9 Burpees

Complete full rounds before switching

030119 Friday

Posted: 02/28/2019 in Uncategorized, WOD

19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
• 25 Toes to Bar
• 50 Double Unders
• 15 Squat Cleans (135/85)
• 25 Toes to Bar
• 50 Double Unders
• 13 Squat Cleans (185/115)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
• 25 Toes to Bar
• 50 Double Unders
• 11 Squat Cleans (225/145)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
• 25 Toes to Bar
• 50 Double Unders
• 9 Squat Cleans (275/175)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
• 25 Toes to Bar
• 50 Double Unders
• 7 Squat Cleans (315/205)

Stop at 20 Minutes.

022819 Thursday

Posted: 02/27/2019 in Uncategorized, WOD

“Goat Day”

On the Minute x 20
Odd: Movement 1
Even: Movement 2