Friday Mar 09, 2018 Add your score Skill work WOD (3 rounds over 12 minutes) 40ft cocky walks :20 handstand hold 8 Pillar to plank press Run 200m 20-minute AMRAP: 10 Push-ups 12 Box step ups 15 Sit-ups 150 Single unders 1:00 rest Box step ups @ 24/20 in.
Thursday Mar 08, 2018 Add your score Skill work WOD (12 minutes) One round thru: 10 Child's pose lifts 10 Child's pose moose antlers 10 Wall slides 5 Deep breaths hanging Then, build to opening barbell weight. Workout of the Day: 10 minute EMOM: 2 Push press 2 Push jerk *Add 2.5-5 LBS to last week. AUX WOD: 2x Kettlebell racked carry 200ft - 150ft - 100ft - 50ft Every drop mid-set is 10 chin ups.
Wednesday Mar 07, 2018 Add your score Skill work WOD (4 rounds over 15 minutes) Row 1:00 @ medium/ high intensity 3 Spiderman rotations L/R 10 Kip swings 5 Muscle up transition or 5 Table tops Rest 1:00 Three rounds for time: Row 500m 30 Wall balls 7 Muscle ups Men use 20 LBS wall ball Women use 14 LBS wall ball Sub 15 Jumping CTB pull ups and 15 push ups for muscle ups.
Tuesday Mar 06, 2018 Add your score Skill work WOD (12 minutes) 5 Athletic burpees 5 Front squats *200m run every other round Beginning every 5:00 x4 rounds: 5 Front squats 400m Run 10 Burpee over bar Score is total time worked.
Monday Mar 05, 2018 Add your score Skill work WOD (During 15 minutes of push press) 10 Alternating jumping lunges 5 Sumo deadlift high pulls 3 Inch worms, hands only Take 15 minutes: Build to a 3RM push press Compare to Feb 5th, 2018 Rest 4:00. Then, 7 minute AMRAP of: 10 Sumo deadlift high pull 10 Push press Use 60% of 3RM push press for barbell
Saturday Mar 03, 2018 Add your score WOD Workout 18.1a 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees Men use 50-lb. dumbbells Women use 35-lb. dumbbells. Workout 18.2a 1-rep-max clean Time cap: 12 minutes to complete 18.2 AND 18.2a
Friday Mar 02, 2018 Add your score Skill work WOD (Three rounds over 15 minutes) 300m run 10 Banded front squats Single leg balancing x 1:00 each 10 Pull ups Workout of the Day: :30 of work, :30 rest, x6 rounds each: Alternate between, L-sit Double unders Air squats
Thursday Mar 01, 2018 Add your score Skill work WOD (12 minutes to build to weight) Complete support drills between warm up sets. -L-Sit to table top -Front Rack PVC Weighted Sots press -Wall Slides + Rotations Workout of the Day: 10 minute EMOM: 2 Push press 2 Push jerks Use 60% of jerk metric AUX WOD: Every :15 for 5 minutes: Front squat @ 45% of metric
Wednesday Feb 28, 2018 Add your score Skill work WOD (13 minutes) :10 SLDL Lower with KB x 5 each Alternating KB Press x 5 each Ring Rows x 10 PVC Deadbugs x 5 each Dot Drills x 5 Workout of the Day: 1:00 on, 1:00 off, AMRAP of: Deadlifts Kettlebell press Ring rows Then, 5:00 to run 800m Then, 1:00 on, 1:00 off, AMRAP of: Deadlifts Kettlebell press Ring rows Deadlifts @ 45% of metric Kettlebells @ 20/12 KG
Tuesday Feb 27, 2018 Add your score Skill work WOD (Over 15 minutes) Two rounds through: -Adductor stretch x10 each side -Hip motor control drill -Russian baby makers -Banded overhead squat Then, build to opening weight. Workout of the Day: Over 15 minutes, complete: Overhead squat 10-10-10-10-10 For total tonnage.
