WOD


MONDAY MARCH 27, 2017

“MONSTER MASH” 10 Rounds for time of: 1 Legless Rope Climb, 15 ft 10 Burpees 20 Double-unders 3 Rounds for time of: 15 Overhead Squats 95/65 15 Toes-to-bar 5 Ring Muscle-ups 21-15-9 reps for time of: Kettle Bell Swing 70/53 Thruster 115/80 *Rest 5 minutes between workouts...
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SATURDAY MARCH 25, 2017

PARTNER WOD 100 cal airdyne 100 Burpees 100 Pull ups 100 DB snatch 50/35 100 Air squats 100 hang cleans 135/95 100 cal row 45 min CAP in the remainder of the time AMRAP Ring muscle ups  ...
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FRIDAY MARCH 24, 2017

STRENGTH Work on a weakness or a skill OPEN WOD 17.5 10 Rounds for Time 9 Thrusters (95/65 lb) 35 Double Unders Time Cap: 40 minutes...
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THURSDAY MARCH 23, 2017

STRENGTH 5 x 5 Sumo deadlifts WOD 15 Deadlifts 185/135 12 Hang power cleans 185/135 9 Front squats 185/135 6 Push jerks 185/135 x 3 EXTRA 3 x Max unbroken front rack hold 185/135...
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WEDNESDAY MARCH 22, 2017

STRENGTH Build to a heavy squat clean to thruster WOD 10 min AMRAP 10 DB Thrusters 50/35 10 Burpees EXTRA 15 weighted sit ups 15 weighted hip raises x 3...
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