WOD

WOD Tuesday 3-10-20

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Deadlift 3×3 at 80% 1RM Deadlift 3×3 at 65% 1RM Accessories: Stiff Leg Deadlifts 3×5 Bent Over Rows 3×5 . Underhand Grip Lat Pulldowns 3×5 . Good Mornings 3×5 Foam Roll Upper & Lower Back: 2-3min Foam Roll Lats: 1-2min ea. side

WOD

WOD Monday 3-9-20

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6 rounds for time of: 3 Power Snatches, 155/105 lbs 3 Overhead Squats, 155/105 lbs 9 Bar Muscle-ups 12 Toes-to-bars 18/16 Row Calories Scaled Version: 5 Rounds: 3 Hang Power Snatch (95/65) 3 OHS 9 CTB assisted pull up 12 Hanging Knee Raise 15/13 Cal Row Cool Down: 3xs 10ea: Front Raise Lateral Raise Rear […]

WOD

Power Hour 3-9-20

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Back Squat 4×3 at 75% 1RM Finisher: 5 rounds :30 Lunge + squat + lunge (KB) rest :30 :30 KBS rest :30 :30 hanging alternating knee raises (strict) rest :30

WOD

Endurance Wod 3-8-20

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For time: Row, 4000 m 100 Assault Bike Calories TEAM WOD- Teams of 2- split up the work however you like. Must complete the row before moving on to the bike- one person working at a time Cash Out: 100 hollow rocks & 100 arch rocks

WOD

WOD Friday 3-6-20

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For time: 50 Clusters, 155/105 lbs **EMOM do 5 Toes-to-Bar Scaled Version: For Time Scaled Version: 40 Cluster (105/75) **Every min do 5 Hanging Knee Raise Goal: Sub 12 min Cool Down: 3xs: Front Raise Lateral Raise Rear Delt Raise External Rotation Notes: Athletes should use 5-2.5 pound plates.

WOD

Power Hour 3-6-20

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Deadlift 4×4 at 80% 1RM Rest as needed between sets. Finisher: Stiff Leg sumo dl 3×8 Bent over BB Row 3×8 weighted sit up 3×12

WOD

WOD Thursday 3-5-20

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“Annie” 50-40-30-20-10 reps, for time of: Double Under AbMat Sit-up Accessory: Walking DB Lunge 3 x 50ft Single Arm DB OH Carry 3 x 100’/arm Mobility: 1x: 1-2min ea. Couch Stretch

WOD

WOD Wednesday 3-4-20

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10-9-8-7-6-5-4-3-2-1 reps, for time of: Dumbbell Burpee, 50/35 lbs Dumbbell Front Squat, 50/35 lbs GOAL- sub 12 min Scaled Version: 8-7-6….1 DB Burpees (35’s/25’s) DB Front Squat (35’s/25’s) Cool Down: 3 Rounds For Quality: 15-20 GHD Sit Up to parallel 200′ Double KB Front Rack Carry (70’s/53’s) 50 Lying Banded Leg Curls

WOD

Power Hour 3-4-20

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Bench Press 4×4 at 80% 1RM Finisher: 3×8 glute bridge BB floor press 3×10 incline DB Row (pause at top) 3×10 half kneeling kb press

WOD

WOD Tuesday 3-3-20

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For time: 50 Assault Bike Calories 25 Box Jump Overs, 24/20 in 40 Assault Bike Calories 20 Box Jump Overs, 24/20 in 30 Assault Bike Calories 15 Box Jump Overs, 24/20 in 20 Assault Bike Calories 10 Box Jump Overs, 24/20 in 10 Assault Bike Calories 5 Box Jump Overs, 24/20 in Scaled Version: For […]