No Hesitation Move
March 30, 2019
Partner WOD
"No Hesitation Move"
Rx
Teams of 3
5 Rounds For Time
400m MB Run (20/14)
75 Wall Balls (20/14)
45 Power Snatch (95/65)
Continued...
Lost In The Mirror
March 29, 2019
WOD
"Lost In The Mirror"
Rx
For Time
1000m Row
200 Double Unders
60 CTB Pull-Ups
200 Double Unders
1000m Row
Dr. Feelgood
March 27, 2019
WOD
"Dr. Feelgood"
Rx
4 Rounds For Time
800m Run
30 Kb Swings (55/35)
50 Walking Lunges
Gumby and Pokey
March 26, 2019
Strength
Push Jerk
Climb to 5 RM
12 Min
WOD
"Gumby and Pokey"
Rx
For Time
21 Toes 2 bar
12 Shoulder to OH (135/95)
14 Toes 2 Bar
12 S2OH
7 Toes 2 Bar
12 S2OH
14 Toes 2 Bar
Continued...
The Death Star
March 25, 2019
WOD
"The Death Star"
Rx
8 Rounds For Time, 35 Min Cap
6 Front Squats (155/105)
12 Side Burpees Over Bar
18 Box Jumps (24/20)
Bull Cuttery
March 23, 2019
Strength
Power Snatch
Find 1 RM
12 Min
WOD
"Bull Cuttery"
Rx
5 Rounds for Time
21 Alt Kb or DB Snatch (55/35)(50/35)
12/8 Ring Dips
Row 300m
Open WOD 19.5
March 22, 2019
WOD
"Open WOD 19.5"
Reps 33-27-21-15-9
Thrusters (95/65)
CTB Pull-Ups
The Phoenix
March 21, 2019
Strength
Box Squat
Find 1 RMp
*Under 6 foot tall, 16 inches, Over 6 feet 20 inches
WOD
"The Phoenix"
Rx
For Time
50 Air Squats
5/3 Ring Muscle-Ups
40 Air Squats
5/3 Ring Muscle-Ups
30 Air Squats
5/3 Ring Muscle-Ups
Continued...
Sock Burglar
March 20, 2019
WOD
"Sock Burglar"
Rx
8 Rounds For Time
Odd Rounds
200m Run
10 Hang Cleans (185/125)
Even Rounds
400m Run
15 Box Jumps (30/24)
Grip It and Rip It
March 18, 2019
WOD
"Grip It and Rip It"
Rx
For Time
Before Each Round
10 Toes 2 Bar
Reps 12-10-8-6-8-10-12
Deadlifts (225/155)
After Each Round
50 Double Unders
Jumpstart My Heart
March 13, 2019
Strength
Deadlift
Climb to 3 Rep Max
WOD
"Jumpstart My Heart"
Rx
Reps 18-15-12-15-18 For Time, 18 Min Cap
Power Cleans (95/65)
Bar Facing Burpees
Manic Monday
March 11, 2019
WOD
"Manic Monday"
Rx
20 Min AMRAP
21 Box Jumps (24/20)
15 Kb Swings (70/55)
9 Toes 2 Bar
Blazing Saddles
March 9, 2019
WOD
"Blazing Saddles"
Rx
For Time
5 Rounds
10 Wall Balls (20/14)
6 Power Cleans (135/95)
Then
4 Rounds
10 CTB Pull-Ups
250m Row
Then
3 Rounds
20 Wall Balls
10 Power Snatch (135/95)
Open WOD 19.3
March 8, 2019
"Open WOD 19.3"
For Time, 10 Min Cap
200ft OH DB Walking Lunge (50/35)
50 DB Box Step Ups (50/35)(24/20)
50 Strict Handstand Push Ups
200ft Handstand Walk
Alternate Open WOD 1
Continued....
If He Ever Singles You Up
March 7, 2019
WOD
"If He Ever Singles You Up"
Rx
For Time
10 Front Rack Lunges (95/65)
5 SDLHP (95/65)
15 Toes 2 Bar
10 Front Rack Lunges
10 SDLHP
15 Toes 2 Bar
10 Front Rack Lunges
15 SDLHP
15 Toes 2 Bar
10 Front Rack Lunges
Continued...
Risky Business
March 5, 2019
WOD
"Risky Business"
Rx
20-1 (20-19-18-etc)
Kb Swings (55/35)
After Even Rounds 10 Burpees
After Odd Rounds 30 Double Unders
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