WOD

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March 31, 2019

Toes to Bar work

Tabata Mash Up

TTB

Wall Ball Shots 20/14lb

Push Ups

#1 Extra Gains

4 x 400m Run

Rest 3 min between

March 29, 2019

Team WOD: “Celebrate The Open 2019”

For Time:

19 Cal Row

19 Wall Balls 20/14lb

25 Toes to Bar

50 Double Unders

15 Squat Cleans 60/37.5kg

60m DB OH Lunge 22.5/15kg

50 Box Step Ups 22.5/15kg

50 Strict HSPU

10 Power Snatch 42.5/30kg

12 Bar Facing Burpees

10 Bar Muscle Ups

33 Thrusters...

March 28, 2019

OHS (taken from the floor)

Warm up to a heavy double

AMRAP in 10 min:

400m run

10 OHS 42.5/30kg

1 Rope Climb

March 27, 2019

Pull up work

Hollow/superman

Kipping swing

EMOM x 3 rounds:

Min 1: 5 Pull Ups

Min 2: 10 DB Hang Clean & Jerk (5 per side)

Min 3: 10 Wall Balls 20/14lb

Min 4: 100m Row

March 26, 2019

HSPU and HS Walking practice

3 RFT:

8 Power Cleans 60/42.5kg

8 HSPU

8 Ring Dips

March 25, 2019

Deadlift

3-3-3-3-3

Ab finisher

March 24, 2019

Open WOD 19.5

For Time:

33-27-21-15-9

Thrusters 43/29kg

Chest to Bar Pull Ups

(Time Cap 20 min)

Alternate WOD:

AMRAP in 20 min:

5 Push Ups

10 Sit Ups

15 Box Jumps 24/20"

March 22, 2019

Open WOD 19.5

For Time:

33-27-21-15-9

Thrusters 43/29kg

Chest to Bar Pull Ups

(Time Cap 20 min)

March 21, 2019

EMOM x 4:

Min 1: Run 100m

Min 2: 10 V Ups

Min 3: 10 Ball Slams 15/12kg

Min 4: 5 Deadlifts 100/70kg

March 20, 2019

AMRAP in 7 min:

7 Thrusters 42.5/30kg or DB 22.5/15kg **

21 Double Unders

Then within the next 8 min and with the clock still running:

1RM Clean and Jerk

No further attempts after the 15 min expires

** If you have sore legs from the squats on Tuesday, we'll reduce the weight...

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