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Friday, March 8, 2019

8 March, 2019 (02:00) | WODs | By: derek

Open WOD 19.3

For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

Men: 50-lb. dumbbell / 24-in. box
Women: 35-lb. dumbbell / 20-in. box

Thursday, March 7, 2019

7 March, 2019 (02:00) | WODs | By: derek

Strength:

Met-Con:

3 Rounds:

  • 15 Good Mornings (55lbs./75lbs.)
  • 15 Bar Hop Burpees (Facing Bar)
  • 15 GHD Sit-Ups
  • 15 Sumo Deadlift High-Pulls (55lbs./75lbs.)

Wednesday, March 6, 2019

6 March, 2019 (02:00) | WODs | By: derek

Strength:

Weight Vest Wednesday:

18! (Evens Only)

  • Steps-Ups (L=1, R=2; Up/Down on same leg)
  • Push-Ups

Tuesday, March 5, 2019

5 March, 2019 (02:00) | WODs | By: derek

AMRAP 20 minutes

  • 400m Run
  • 10 Box Jumps (24″/30″)
  • 1 Rope Climb

Monday, March 4, 2019

4 March, 2019 (02:00) | WODs | By: derek

Strength:

  • Deadlift: 1 x 2; 1 x 2; 3 x 5; 1 x 5+ (Intensity 5s Wave)
  • Bench Press: 1 x 2; 1 x 2; 3 x 5; 1 x 5+ (Intensity 5s Wave)
  • New Strength Worksheet

Met-Con:

3 Rounds:

  • 15 Wallball (14lbs./20lbs.)
  • 10 Single-Arm Dumbbell Hang Power Snatch (L=1, R=2; 30lbs./45lbs.)
  • 5 Ring Dips

Saturday wod

1 March, 2019 (22:05) | WODs | By: laurie

Tabata 20:20

Burpees

Wall ball sit ups

Box jump overs 24”

Dumbbell push presses

Friday, March 1, 2019

1 March, 2019 (02:00) | WODs | By: derek

OPEN WOD 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Thursday, Feb. 28, 2019

28 February, 2019 (02:00) | WODs | By: derek

Strength:

  • Deadlift: 5 x 5; 1 x 5+ (Volume 5s Wave)

New Strength Worksheet

Met-Con:

4 Rounds:

  • 400m Run
  • 40 Bicycles (L=1, R=2)
  • 4 Hang Squat Clean (50% of today’s deadlift weight)

Wednesday, Feb. 27, 2019

27 February, 2019 (02:00) | WODs | By: derek

Strength:

  • Bench Press: 5 x 5; 1 x 5+ (Volume 5s Wave)

New Strength Worksheet

Weight Vest Wednesday:

AMRAP 15 minutes

3! (Descending w/Vest; Ascending w/o Vest; 3-2-1-1-2-3)

  • Lunge Steps (L=1, R=2)
  • Sit-Ups
  • Pull-Ups

Tuesday, Feb. 26, 2019

26 February, 2019 (02:00) | WODs | By: derek

EMOTM 30 Minutes

  • Minutes 1, 6,  11, 16, 21, 26: 30 Flutter Kicks (L=1, R=2)
  • Minutes 2, 7, 12, 17, 22, 27: 20 Single-Unders
  • Minutes 3, 8, 13, 18, 23, 28: 10 Prisoner Get-Ups
  • Minutes 4, 9, 14, 19, 24, 29: 20 Touch the Floor/Ceiling
  • Minutes 5, 10, 15, 20, 25, 30: 30 Mountain Climbers (L=1, R=2)