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

03-05-2021

WOD:
Team Championship Fight Gone Bad
Team of 3 – Alternate Movements for 1′ Each for 6 Total Rounds
Wallballs
SDHP
Box Jump
Push Press
Row for Cal

03-04-2021

Strenght:
Back Squat Percentages

WOD 1. Alternating EMOM x 5 Rounds
1 – 5 Backsquats @55%
2 – 10-25 DU / 40-75 Singles (Do not exceed 35 seconds of work)

WOD 2. 4:00 Time Cap
500/400m Row Buy In
Max Burpee to 25# plate

03-03-2021

Strength: Deadlift Percentages

WOD:
10′ AMRAP
1-2-3-4-5-6…..
Deadlifts @75%
1 Arm KB Swing Rt.
Goblet Squat
1 Arm KB Swing on Lft.
Goblet Squat
15 Sit ups
*KB Swings/Goblet Squat Reps Increase with Deadlifts

03-02-2021

4 Rounds NFT
15 Close Grip Bench Press
40 DU / 100 Singles
250/500/750/1000m Row (Record 1000m Time)

03-01-2021

WOD: For Time (5 Rounds in Total):
2-4-6-8-10 Power Cleans
8 Toes to Bar
4 Burpees Over the Bar
6 HR Pushups
10-8-6-4-2 Push Press