03-19-2021

Open WOD 21.2
For Time – 20′ Cap

10 Alt DB Snatch 50/35
15 Burpee Box Jump Overs
20 Alt DB Snatch
15 Burpee Box Jump Overs
30 Alt DB Snatch
15 Burpee Box Jump Overs
40 Alt DB Snatch
15 Burpee Box Jump Overs
50 Alt DB Snatch
15 Burpee Box Jump Overs

03-18-2021

Not for Time WOD
1-2-3-4-5-6….Deadlifts
5 CG Bench Press
25 DU
10 American KB Swings

03-17-2021

Strength: Back Squats

WOD:
2′ EMOM x 5 Rounds
10 Wallballs
5 Burpees
Round 6 is for time:
25 Wallballs
15 Burpees

03-16-2021

Strength: Strict Press / Push Press

WOD: For Time.
Buy In:
25/20 Cal Bike
25/20 Cal Row
400m Run
Then,
22-16-10
Alt. Hang DB Snatch
Toes to Bar

03-15-2021

Strength: Power Cleans

WOD: for Time.
500/400m Row
3 Rounds of:
5 Power Cleans
20 Abmat Situps
3 Hang Power Cleans
Then,
400m Run
15 Power Cleans
60 Abmat Situps
9 Hang Cleans

03-12-2021

Open WOD 21.1
For Time – 15′ Cap
1 Wall Walk
10 DU
3 Wall Walks
30 DU
6 Wall Walks
90 DU
9 Wall Walks
90 DU
15 Wall Walks
150 DU
21 Wall Walks
210 DU

03-11-2021

WOD: 25′ AMRAP
2-4-6-8-10-12….WallBalls
1-2-3-4-5-6….Deadlifts @ 50%
2-4-6-8-10-12….Burpee Over Bar
200m Run or 250m Row

03-10-2021

WOD: 7-8 Rounds NFT
5 Close Grip Bench Press
10 DB Hang Clean & Press (5 R / 5 L)
25 DU / 75 Singles
10 Cal Row
*Record Heaviest UB 5 Bench and Fastest 10 Cal Row

03-09-2021

Accessory: DB Curls, Press, Row

Strength: Push Press Percentages

WOD: 14′ AMRAP
10 Power Cleans
400m Run
10 Toe to Bar
20 Deadlifts

03-08-2021

Strength:
Front Squat Percentages

WOD: “Jackie”
100m Row
50 Thrusters 45/35
30 Pullups