03-26-20

HOME WOD: Thursday, March 26, 2020

15′ AMRAP:

50m One Arm Suitcase Carry – switch arms at the “turn around”

15 Sumo Deadlift High Pulls

10 Thrusters or Wallballs

WOD Notes:

*Use a “heavy-ish” backpack or duffel, a bucket with heavy stuff in it, a propane tank was lovely…..walk/run about 25m (about 25 “man” steps so a few more if you are a shorty) with it in one hand, switch hands when you turn around.

*You should be able to use the item you carried for the Sumo Deadlift High Pulls. Remember, open the hips before you “high pull”…. 🙂

*Squat deep on your thrusters/wallballs! Just like we are watching you!!!

03-25-20

Power Snatch:
5@50%
4@60%
3@70%
2@80%
1@90%

Metcon – For Time:
400m Run
50 Alt. DB Snatch 50/30
400m Run
50 Weighted Sit Ups
400m Run
50 Pull Ups
400m Run

03-24-20

Skill:
5 Rounds x 10 Reps Each
Barbell Rows
Tempo Pushups

Metcon: For Time (25′ Cap)
25 Burpees
150 Walking Lunge Steps w/ 50/30
25 Burpees

03-23-20

Skill:
Squat Clean & Jerk
5@55%
4@65%
3@75%
2@85%
1@90%

Metcon: 12′ AMRAP
Squat Clean 1-2-3-4-5-6….
Shoulder to OH 2-4-6-8-10-12….
Toes to Bar 3-6-9-12-14-18….
135/95

03-20-20

Deadlifts:
8@45%
5@55/65/75%
3@80/85%

4 RNFT:
5 Plate GTO 45/25
5 Plate Squats

EMOM Ladder:
1 Power Clean 135/85
1 STO
1 Bar Over Burpee
**Each Minute, Add 1 Power Clean for….
2 PC + 1 STO + 2 BOB; 3 PC + 1 STO + 2 BOB; and so on…

03-19-20

7 RNFT-ish:
5 CG Bench
10 DB Push Press (5 per arm) 50/30
200m Run (for time)

03-18-20

Front Squats
8@45%
5@55/65%
3@75/85%

Metcon – 8′ AMRAP
2 DB Cleans 50/30
25′ Walking Lunge
2 Burpees
25′ Walking Lunge
*Add 2 Cleans and 2 Burpees Each Round for:
4 Cleans, Lunge, 4 Burpees, Lunge
6 Cleans, Lunge, 6 Burpees, Lunge
And so on…….

03-17-20

Power Cleans
8@50%
5@55/60/65%
3@70/75%

Metcon: EMOM x 10
1 Clean @80%
2 TTB
*Each Round, Add 2 TTB
*Once You Fail to Complete All the Work in 1:00, Go Back Down

Post WOD Core:
Hollow Rock
Tuck Up
V Up
V Hold

03-16-20

Shoulder Press
8@45%
5@55/65%
3@75/85/90%

Metcon: 3 RFT (25′ Cap)
75 DU / 150 Singles
35 PERFECT Airsquats
20 Russian KB Swings
400m Run

03-13-20

Team of 2 / 20′ AMRAP
100 Thrusters 95/65
100 Burpees
100 Cal Row
100 Floor Presses 95/65