Month: March 2018

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

•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)

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

Strength/Skill: S2O, off racks, 5 – 3 – 1 – 1 – 1, every 90 seconds Find new 1RM WOD: 3 RFT 24 BJO (24/20)

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

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

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

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

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

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)