23

Apr 2018

wod 2018-04-23

“A: 3 rounds, of: Muscle Clean x 10 reps Air Squats x 15 reps Push-ups x 12 reps B: EMOM 10 min, of: Hang Power Clean x 3 reps @70% C: The longest mile 4 Rounds for Time, of: Burpees x 10 reps Run x 100 meters Air Squats x 10 reps Run x 100 meters Push-Ups x 10 reps Run x 100 meters Sit-Ups x 10 reps Run x

18

Mar 2018

wod 20180318

“A: Warmup @10min B: Mobility for open @10min C: Open 18.4 D: Row x 5 min @2:10/2:15 “

16

Mar 2018

wod 20180316

“A: 3 Rounds, of: Beat Swings x 8 reps Walking Lunges x 10 reps Single unders x 20 reps B: EMOM 10 min, of: #even – Pull-up Static hold at top x 30 seconds #odd – Handstand hold x 30 Seconds C: Every minute, on the minute, for 30 minutes, of: Minute 1 – Power Cleans x 5 reps + Burpees x 5 reps Minute 2 – Front Rack Alt.

15

Mar 2018

wod 20180315

“A: 3 rounds, of: Air Squats x 10 reps Power Clean x 5 reps @20/15kg Back Squat x 10 reps @20/15kg B: EMOM 12 min, Squat Builder: #odd – Front Squats x 3 reps @80% #even – Back Squat x 6 reps @80% of Clean & Jerk 1 RM * Bar from the floor C: BLUED UP 5 Rounds, of: Power Cleans x 10 reps @60/40kg Bar-Facing Burpees x 10

14

Mar 2018

wod 20180314

“A: 3 rounds, of: Inch worm x 4 reps Power Clean + Push Jerk x 3 reps @20/15kg Front Squat x 5 reps @20/15kg B: 7 rounds, of: Handstand Push-ups* x 3 reps Arch Holds x 30 seconds * Pike pushups feet on box, alt. pike push-ups feet on floor C: NUT CRACKER 3 rounds for time, of: AMRAP 3 min, of: Power Cleans x 3 reps Front Squats 3

13

Mar 2018

wod 20180313

“A: 3 rounds, of: Push-ups x 10 reps Muscle Clean + Front Squat + Press x 3 reps @20/15kg B: Every 90 seconds, for 9 min, of: Strict Shoulder Press x 2 reps @93-98% + Every 90 seconds, for 9 min, of: Power Clean + Push Jerk x 2 reps TNG C: WALKING LUNGE + TTB 6 Rounds, For Time: Dumbbell Walking Lunge x 10 meters @22.5/15kg Toes to Bar

12

Mar 2018

wod 20180312

“A: 3 rounds, of: Wall walks x 3 reps Wallball over Shoulder x 10 reps Wallball Clean x 10 reps B: 10 rounds, of: Handrelease Push-ups x 6 reps False grip Pull-ups in Rings* x 3 reps * Ring rows, according to standards C: FOUR BY FOUR EMOM 16 min, of: #1- Wallballs x 7 reps + Pull-ups x 7 reps #2 – Box Jumps x 15 reps #3 –