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March 31, 2018

15 rounds for time

5 DL 225/185 (+255/205)

15 broad jumps 

20 lateral bar hops

Cashout

10×10 SBAS 9000’s

March 25, 2018

WoD:

All for time:

Annie

50-40-30-20-10

-DU

-Sit-ups

then

Grace

-30 C&J 135/95

March 25, 2018

WoD:

Three rounds for time of:

Run 800 meters

50 superman extensions

50 Leg raises

March 25, 2018

WoD:

Tabata Row

Tabata Air Squats

Tabata Pull-Ups

Tabata Push-Ups

Tabata Sit-Ups

2:00 Rest

(record total reps between)

March 25, 2018

WoD:

3 RFT

25 wall balls

10 Sandbag cleans 75/55

25 burpees

March 23, 2018

Workout 18.5 = 12.5 = 11.6

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 ches...

March 17, 2018

WoD:

25 Pull-ups

50 Deadlifts 135/95

50 Push-Ups

50 Box Jumps 24/20

50 Floor Wipers 135/95 (left/right/middle=1 rep)

50 KB snatch 1.5/1 

25 Pull-Ups

March 17, 2018

-Strength Day:

-Back squat 5-3-1-5-3-1

-weighted box dips 5x10

-weighted box steps ups 5x10

-500m rowing sprint x2

(Complete in any order)

(super set if you wish)

March 17, 2018

Strength:

7×5

barbell shrug AHAP

bent over row AHAP

STO AHAP

WoD:

4 RFT

6 HSPU

12 OHS 115/75

20 T2B

March 17, 2018

Squat clean and jerk

5x2

WoD:

10 rounds

20 DU

100 foot sand bag run

100 foot sprint

Rest 1:00

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