Mar
28
5:00 AM05:00

WOD 032817

15m - Dynamics
Skill - 10m EMOM:
Power Clean + Push Jerk + Push Press
*Athletes may ascend over the 10m but NOT TO A MAX. Just moderately heavy. Most of the sets should be done at about the same weight. Maybe 70-75%. 
Metcon - 10RFT:
5 Strict Pull Ups (scale to kipping)
10 Air Squats
15 Double Unders
*12m time cap

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Mar
27
6:27 AM06:27

WOD 032717

15m - Dynamics
In Teams of 3, Followed the Leader Style…
18m AMRAP:
20/15 Cal Row
12 Burpees
8 Alt. Dumbbell Snatches (as heavy or light as you like)
*Every athlete starts on the rower, and works through the mini chipper. Once the rower opens up, the next athlete begins. The only rest time during this workout will be when the rower is occupied. 
Mobility - Seated Straddle 2m. Saddle 2m. Forward Fold 2m. Single leg saddle 1m/side

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Mar
15
6:00 PM18:00

WOD 031517

15m - Dynamics
Strength - 15m to build to a heavy 5 Back Squat by feel, first rep 3s pause .
10m - S2OH Cycling
MetCon - 8m AMRAP:
30 Double Unders
7 Front Squats 115/75
30 Double unders
7 S2OH 115/75

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Mar
14
6:00 PM18:00

WOD 031417

15m - Dynamics
Strength - 10m EMOM:
E- 3 Strict Muscle Ups or 5-10 Strict CTB/Pull-Ups/Ring Rows
O- 30s Hollow Hold
MetCon - 7m Infinity Ladder:
1/2/3/4/5/6/7…
Deadlift 225
sHSPU
Mobility - Hips & Hams

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Mar
6
6:00 PM18:00

WOD 030617

15m - Dynamics
10m - Hang Clean Prep
Strength - Every 90s for 7 sets, ascending:
2 Rep Hang Clean (prefer squat, any style acceptable)
MetCon - 5 rounds of 1m on/1m off:
5 Hang Power Cleans 225/155 (heavy but unbroken!)
Max Bar Facing Burpees remaining time.

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Mar
1
6:00 PM18:00

WOD 030117

15m- Dynamics

5m - Movement Prep

Strength/Skill - 9m EMOM:

1- 1m Weighted Plank (elbows)

2- 12 Thrusters 115/75

3- 7 Strict Pull Ups

MetCon - 10m AMRAP with partner, “You go, I go”:

5 Muscle Ups/CTB/Pull-Ups/Jumping CTB

8 Bar Facing Burpees

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