WOD

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March 30, 2018

Team WOD

In Teams of 2:

For time: (swap in and out as each person returns from 100m dead ball carry run)

100 Wall ball shots

80 Double unders

60 Walking lunges

40 Ball Slams 15kg/12kg

20 Pull ups

10 Clean and Jerks 70kg/50kg

5 Wall walks

March 29, 2018

Recovery Day - Gym closed

March 28, 2018

5 x:

In 4 min complete:

25/20 Cal Row

10 Alternating DB Snatch 22.5kg/15kg

Max V Ups

Rest 2 min

Max effort Double unders in 1 min

March 27, 2018

Pull Up/Muscle Up skill work

Back Squat

8-6-4

Tabata

Kettlebell side bend

March 26, 2018

BRING LONG SOCKS

Rope Climb skill work

OR

Continue up the ladder as far as possible in 10 min:

1 Rope Climb

10/7 Cal Assault bike

2 Rope Climbs

10/7 Cal Assault bike

3 Rope Climbs

10/7 Cal Assault bike

etc

Death by burpee

With a continuously running clock perform:
1 Burpee in the...

March 25, 2018

Open WOD 18.5

Complete as many reps as possible in 7 minutes of:

3 thrusters (45kg/30kg)
3 chest-to-bar pull-ups
6 thrusters

6 chest-to-bar pull-ups

9 thrusters
9 chest-to-bar pull-ups

12 thrusters

12 chest-to-bar pull-ups

15 thrusters
15 chest-to-bar pull-ups

18 thrusters

18 c...

March 23, 2018

Open WOD 18.5

Complete as many reps as possible in 7 minutes of:

3 thrusters (45kg/30kg)
3 chest-to-bar pull-ups
6 thrusters

6 chest-to-bar pull-ups

9 thrusters
9 chest-to-bar pull-ups

12 thrusters

12 chest-to-bar pull-ups

15 thrusters
15 chest-to-bar pull-ups

18 thrusters

18 c...

March 22, 2018

4 x:

10 Ball slams 15kg/12kg

500m row

400m Farmer’s Carry – 2 x 24kg/16kg kettlebell

March 21, 2018

Max height box jump

In Teams of 2, 3 RFT:

10 Thrusters 42.5kg/30kg

10 Chest to bar pull ups

10 Thrusters

10 Box jumps 24”/20”

10 Thrusters

10 Toes to bar

10 Thrusters

1 Rope Climb each

Can swap in and out as needed, but must complete one rope climb (or scaled rope climb) each

March 20, 2018

EMOM 10 min:

1 Deadlift

5 hang power clean

6 Jerk

Choose the weight to be challenging but so you can go unbroken each minute.

AMRAP in 9 min:

12 Ball slams 15kg/12kg

6 Jumping lunges

3 Wall walks

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