March 30, 2018

SWOD:

Bench press 

5x5

Deadlift 

7x5 

WOD:

“Cindy”

  • AMRAP in 20 minutes

  • 5 Pull-Ups

  • 10 Push-Ups

  • 15 Air Squats

March 29, 2018

SWOD:

Squat snatches 

6x5 not TnG 

Strict press

7x3 

WOD: 

10 ohs 95/65

10 push presses 

10 cal bike 

5 rds

March 28, 2018

SWOD:
Pause front squats 3 sec bottom
5x5 

WOD: "Brenton"
Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
*Do 3 burpees after every five broad-jumps. 

March 27, 2018

SWOD:

6x2 muscle snatches + 2 ohs 

Stay light 

7x3 high hang squat snatches 

WOD:

200 run 

10 front rack box step ups 95/65# 

10 push presses 

4 rds 

March 26, 2018

SWOD:

“Grace on every minute pace”

Emom for 5 perform 6 C&J 

Back squats 

5x3 

WOD:

15/12 cal row 

15 burpees

30 double unders 

15 burpees 

15/12 cal bike 

2 rds

March 23, 2018

  • WOD: 18.5
    AMRAP in 7 minutes

  • 3 Thrusters (100/65 lb)

  • 3 Chest-to-Bar Pull-Ups

  • 6 Thrusters (100/65 lb)

  • 6 Chest-to-Bar Pull-Ups

  • 9 Thrusters (100/65 lb)

  • 9 Chest-to-Bar Pull-Ups

  • If you complete the round of 9, complete a round of 12,...

March 22, 2018

SWOD:

4x9 strict ring dips with 5 sec hold at top of the ring dip supports every 3 reps 

4x10-15 dec top of the pull ups holds 

3x20 V-ups or jackknifes 

3x20 weighted Cossack squats 

WOD: 

8x 200 run 

2 min break between efforts

March 21, 2018

SWOD:

Snatch 

7x1 

WOD:

20/15 cal bike 

20 kB snatches 55/35

4 rds
1 min break between rds 

5 min break 

12/9 cal bike 

12 pistols ( scale 12 goblet squats) 

5 rds

1 min break between rds

March 20, 2018

WOD:

24 min amrap 

16/12 cal row 

60 double unders 

12 strict pull ups 

16 box step ups

16 ghd sit ups

March 19, 2018

WOD:
Emom for 6 min (3 rds)
1-6 cluster 95/65
2-9 box jump over 24/20

Immediately into:
10 thruster 95/65
10 ch2b pull ups
3 rds

5 min row/bike recovery

Accessory:
20 UB walking lunges (chose weight)
15 rollouts
3 rds

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