Month: March 2019

Saturday – 190330

WOD “Cindy” Complete as many rounds and reps as possible in 20 minutes of: 5 Pull Ups 10 Push Ups 15 Air Squats Note: If desired, wear a 20/14 lbs weight vest.

Friday – 190329

SWOD 3 sets of: Deadlift x 5 reps* @ 80% Zercher Hold x 10 seconds – AHAP Ring Support (arms extended) x 10 seconds *Note: On the third set of Deadlift perform an AMRAP with at least 5 reps. WOD For time (12 minute cap): 50-40-30-20-10 of Double Unders 25-20-15-10-5 of Box Jump Overs (30″/24″)

Thursday – 190328

SWOD Every 90 seconds for 12 minutes (8 sets), complete: Power Clean + 3 Hang Power Cleans + Push Jerk – increase load as possible WOD “The Chief” Complete as many rounds and reps as possible in 3 minutes of: 3 Power Cleans (135/95) 6 Push Ups 9 Air Squats Note: Rest 1 minute, repeat …

Thursday – 190328 Read More »

Wednesday – 190327

SWOD 3 sets of: Bench Press x 5 reps* @ 80% Ring Row x 10 reps @ 31X1 Triple-7 Barbell Curls w/ empty barbell *Note: On the third set of Bench Press perform an AMRAP with at least 5 reps. WOD For time: Row 20/15 Calories Run 1 mile

Saturday – 190323

WOD In teams of 2, alternate movements to complete as many rounds and reps as possible in 30 minutes of: 20/15 Calorie Row 15 Ring Dips 30 Abmat Sit Ups 60 Double Unders 15 Ring Dips 30 Abmat Sit Ups 20/15 Calorie Row

Thursday – 190321

SWOD 3 sets of: Overhead Squat x 5 reps – AHAP across Hollow Rock x 30 seconds Hip Extension x 15 reps WOD Team of 2, complete the following for time: Row 4000m Note: Switch every 30 pulls and perform 8 Burpees everytime you get off the rower.