AMRAP 30…

Monday, March 25, 2019

WOD

With a Partner:

AMRAP 30

30 Cal Row

30 Deadlifts (275/185)

4 Rope Climbs

50 Synced Air Squats (sync at bottom and top)

*Share work as desired (only synced movement is squats- which must be done together, everything else is shared work between the partners- one works while one rests)

Walt Rope Climb

 

19.5

Friday, March 22, 2019

WOD

33-27-21-15-9
Thrusters (95/65)
Chest to Bar Pull ups

Time Cap: 20 Minutes

Row, Row, Row

Thursday, March 21, 2019

WOD

Row

4x500m

6x250m  @ sustainable pace

*Rest approximately how long it took you between each

seth row ocean state

Build in Rest? Perfect…

Wednesday, March 20, 2019

Strength

Deadlift

4-4-4-4-4

*5-10 strict pull ups after each set

WOD

4 Rounds, 1 minute rest between rounds

10 Burpee Box Jumps (24/20)

20 Alt. DB Snatch (50/35)

75 Double Unders

IMG_2712

Every Rep Counts

Tuesday, March 19, 2019

Strength

4 Sets

1 Minute Bike

5 Front Squats (70%+)

2:00 Rest

WOD

4 Rounds, :45 on/:15 off

Push Press (135/95)

KBS (70/55)

Front Squats

Hand Release Push Ups

Rest

C591BC9F-34E6-4339-8A14-610DC59D41F8

Focus

Monday, March 18, 2019

Strength

EMOM 10

35 Double Unders + 1 Power Clean (80-90%)

WOD

4 Rounds

10 Clean and Jerks (115/75)

15 Toes to Bar

20 Front Rack Lunges (115/75)

IMG_2583

19.4

Friday, March 15, 2019

WOD

“19.4”

For total time:
3 Rounds
10 Snatches (95/65)
12 Bar Facing Burpees
Then, rest 3 minutes before continuing with:
3 Rounds
10 Bar Muscle Ups
12 Bar Facing Burpees

Time Cap: 12 Minutes

Act Consistently

Thursday, March 14, 2019

EMOM

EMOM 12, alt:
Odd: 6/6 SA DB Push Press

Even: 120m Shuttle

WOD

3 Rounds, 1:00 Rest between rounds

21-15-9

Wall Balls (20/14)

KBS (55/35)

Act consistently

Buddy Up and Go HAM

Wednesday, March 13, 2019

WOD

With a partner, one person working at a time:

150/100 Cal Bike*

15 Burpee Ring Muscle Ups

5 Rounds of DT (155/105)

15 Burpee Bar Muscle Ups

150/130 Cal Row*

*Athlete’s choice to start with bike or row AND decide order of ring and bar muscle ups.

Today’s Scale for MU- 20 burpee pull ups (same for ring and bar).

IMG_2589

YES!

Tuesday, March 12, 2019

Strength

EMOM 10

20 Mountain Climbers + 1 Snatch

WOD

120 Double Unders

100 Air Squats

80 Sit Ups

60 Push Ups

40 Pull Ups

20 HSPU

IMG_2711