Month: March 2018

50 Cal Row 40 Alt DB Snatches (50/40) 30 HRPU 20 Cleans (135/95) 10 100′ Sprints 20 Cleans (135/95) 30 HRPU 40 Alt DB Snatches 50 Cal Bike 30 Min cap

Strength/Skill: Snatch, 5 – 4 – 3 – 2 – 1 reps, every 2 minutes Increase weight each round. WOD: 20 minute AMRAP 30 second Overhead Hold (115/75) 10 Wallballs (20/14 to 11’/10′ target) 15 Box Jumps (24/20) One score of rounds and reps.

Strength/Skill: Front Squats, 5 x 1 @ 90%, EMOM WOD: 21 min EMOM 14 DB Walking Lunges, holding 2 DBs (35/25) 8 Ring Dips (12 – 15 Bench Dips) 10 Pullups (FB – 14)

Strength/Skill: Deadlift, 12 x 1, 85%, EMOM WOD: Every 4 minutes for 4 rounds 20/14 cal Bike (27/21 cal Row) 10 T2B 5 DL @ 70% Rest with the time remaining in each 4 minute round. Switch between bike and rower every round. Athlete 18 can use the ski erg. Athletes 19+ – staggered start.

Strength/Skill: Push Press, 4 x 7 @ 60%, every 2 minutes, from ground WOD: Partner Relay AMRAP – switch every round 10 HRPUs (FB – feet on plate) 3 Cleans (185/125) 1 Clean and Jerk 26 minutes. Record 1 score of rounds and reps.

Strength/Skill: Back Squat, 4 x 10, 50%, every 90 seconds WOD: 25 minute AMRAP 100 Air Squats 75 Double Unders 50 BJOs (24/20) 25 KBSs (70/55) 3 Rope Climbs Record one score of rounds and reps.

Strength/Skill: Weighted Step-ups, 3 x 10 each leg, barbell or KB, every 3 minutes WOD: 20 minute AMRAP 25/17 cal Row 10 alternating Pistols, 1 for 1 15 T2B 20 C2D Pushups 25 Air Squats 30 second Front Support Record one score of rounds and reps.

Strength/Skill: Bent-over Row & Floor Press Bent-over Row, 5 x 8 EMOM, then… Floor Press, 5 x 8 EMOM WOD: 7 min AMRAP 7 S2O (135/95) 20 Abmat situps record one score of rounds and reps Away from the Whiteboard: Strict Pullups – 5 x (6 – 9 reps), then… Strict HSPUs – 5 x […]

Strength/Skill: Touch-and-go Cleans, 5 x 3, every 90 seconds WOD: For Time Ladder(s) Ladder #1: 10 – 1 Hang Cleans @ 60% of 1RM Clean 1 – 10 American KB swings (70/50) no rest, right into… 200 Double Unders (or 300 singles) no rest, right into… Ladder #2: 10 – 1 SDHPs (75/45) 1 – […]

Strength/Skill: Back Squat, 8 x 2 @ 85%, every 90 seconds WOD: 21 min Partner AMRAP 16/11 Bike cals 15 Thrusters 95/65 10 Burpee Broad Jumps (over a mat) Athletes 17+ use a rower (20/14) Partners alternate exercises. Your team should have one score of rounds and reps completed.

Strength/Skill: Deficit Deadlift, 3″ deficit, 5 x 3 singles, every 90 seconds WOD: For Time(s) 21 – 15 – 9 Muscle Snatch (75/45) Box Jump (24/20) 7 min cap 2 min rest / record score 15 – 9 – 6   (everyone begins at 9 minute mark) Power Snatch (95/65) Box Jump (24/20) 7 min […]

•21 deadlifts (weight 1) •21 handstand push-ups •15 deadlifts (weight 1) •15 handstand push-ups •9 deadlifts (weight 1) •9 handstand push-ups •9 deadlifts (weight 2) •50-ft. handstand walk or Bear Crawl •9 deadlifts (weight 2) •100-ft. handstand walk or Bear Crawl •9 deadlifts (weight 2) •150-ft. handstand walk or Bear Crawl Time cap: 18 minutes […]

Strength/Skill: Hollow Rock, Snatch Balance and OHS Every 2:30 for 4 rounds: 15 Hollow Rocks 5 OHSs – off racks, snatch balance rep 1 The purpose of the OHS is for skill work. If you want to go heavier because you can hit full depth, do 3 reps. WOD: 20 minute AMRAP 10 OHSs (95/65) […]

Strength/Skill: S2O, off racks, 5 – 3 – 1 – 1 – 1, every 90 seconds Find new 1RM WOD: 3 RFT 24 BJO (24/20) 16 HRPUs 8 Thrusters (135/95) Record time. With the remaining time perform sets of 5 Thrusters increasing in weight with each set until failure. You will have 2 scores, 1 […]

Strength/Skill: Bent-over Row, 3 x 8, every 90 seconds WOD: Partner AMRAP Part A) 10 minute AMRAP of: 40 Double Unders 12 Cleans (135/95) 1 min rest / record score Part B) 10 minute AMRAP of: 21/14 cal Row 8 Hang Cleans (115/75) 1 min rest / record score Part C) 10 minute AMRAP of: […]

Strength/Skill: Back Squats, 5 x 3 @ 80%, every 90 seconds WOD: 12 RFT 5 Front Squats (115/75 ; FB: 135/95) 3 lateral Burpees, over the bar 5 Pullups (FB: 2 muscle ups) Record one score of time.

Strength/Skill: Strict HSPUs Death by, starting with 5 reps at min 0 6 minute cap, scale accordingly WOD: 21 min AMRAP 10 DB/KB lunges, 1 DB/KB, 5 left then 5 right (50/35 ; FB: overhead) 10 alternating DB/KB Snatch (50/35) 18 HSPUs record one score of rounds and reps

Open WOD 18.3 2 rounds for time of: •100 double-unders •20 overhead squats •100 double-unders •12 ring muscle-ups •100 double-unders •20 dumbbell snatches •100 double-unders •12 bar muscle-ups Time cap: 14 minutes Total Reps Possible: 928 Rx: Men perform 115-lb. OHS, 50-lb. DB snatches Women perform 80-lb. OHS, 35-lb. DB snatches

Strength/Skill: Bent-over Row & Ring Dips Every 2:30 for 4 rounds: 8 Bent-over row 8 Ring dips WOD: 6 round AMAP 15 Pullups Max unbroken Wall Balls (20/14) Stop at 25 reps if you get there. 20 minute cap. Record 1 score of reps (add up all of your rounds).

Strength/Skill: Box Back Squats, 7 x 3 @ 70%, every 90 seconds WOD: 8 min AMRAP 15 Toes to Bar 15 Box Jump overs (30/24) record score / rest 3 minutes, then… 10 minutes to find 1RM Complex of: Snatch, from ground + low hang snatch + high hang snatch record heaviest weight

Strength/Skill: Bench Press Every 2 minutes: 10 – 8 – 6 – 4 – 2 reps Increase weight as you go. WOD: AMRAP + Row cals 6 minute AMRAP of: 5 SDHPs (115/85) 10 Burpees 15 Abmat situps record score, then go straight into… 2 min max cal Row record score / rest 2 minutes […]

Strength/Skill: Strict HSPUs & Front Squats Every 2 minutes for 4 rounds: 8 Strict HSPUs 3 Front Squats (from the floor) No prescribed front squat weight.  Increase the weight after each set.  You must clean the weight from the floor. WOD: 5 RFT 20 Double Unders 6 Power Cleans (185/125) 10 HSPUs (3″ deficit, guys […]

Strength/Skill: Deadlift and Russian swings Every 2:30 for 5 rounds: 5 – 4 – 3 – 2 – 1 Deadlift 10 – 10 – 10 – 10 – 10 Russian swings Begin DLs @ 60% & increase 10% each set WOD: For Time Chipper 50 cal Bike 40 American KB swings (70/50) 30 HRPUs 20 […]

18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: •Dumbbell squats •Bar-facing burpees Rx: Men use 50-lb. dumbbells Women use 35-lb. dumbbells Scaled: Men use 35-lb. dumbbells, stepping burpees allowed Women use 20-lb. dumbbells, stepping burpees allowed To be completed in the 12 minute time-cap of Open 18.2: •1-rep-max clean Time cap: 12 minutes to complete 18.2 and […]

Strength/Skill: 4 round EMOM min 1:  7 Strict HSPUs min 2:  10 Pistols, alternating 1 for 1 (FB = 20) WOD: 20 minute AMRAP 50 Double Unders 20 Pistols, alternating 1 for 1 20 HSPUs (3″/1.5″ deficit) 1 min mandatory rest record one AMRAP score