Category: WOD

3.28

A1. dB Bulgarian split squat x 5/side @ 20% of bodyweight per hand x 3 A2. BB inverted rows x 8-10 (feet elevated) x 3 A3. Tricep ext. x 10-12x 3 + 5 minutes on / 2 minutes off x 3 rounds 4 T2B 8 S2OH @ 95/65# 12 cal on AB Hit each round…

3.27

A1. Sumo Stance Good Morning x 8 x 4 (add 10% from last week) A2. DB incline Hammer press @ 2020 x 8 x 4 A3. KB Oh carry x 50’/side x 4 + Top of every 5 minutes x 4 rounds 30 kb swings, 55/35# 500m row **goal is to operate around 90% effort,…

3.26

A1. Front Squat; Work up to a moderate double over 5 sets A2. Lean Away chin ups for 5-7 reps w/ 5 sec. lower x  5 sets + In front of a clock set for 15 minutes 15-12-9-6-3 Right side KB front rack squat Left side KB front rack squat cTB pull up Burpee Finisher…

3.24

A1. Split stance barbell RDL x 7/side x 3 A2. Bench Press x 8-10×3 @ 2020 tempo A3. Side plank hold x :20/side x 3 (on elbows) + 18.5 7 min amrap 3 Thrusters 100/65 3 CTB 6/6 9/9 12/12…. *adjust weights to flow through workout quickly and scale to kip pullups or jumping pullups…

3.23

A. Clean; 10 minutes of work B1. Double kb neutral grip row x 10-12×3 B2. KB windmill x 7/side x 3 + “Pain or pleasure” 14 minute amrap – unbroken 3 T2B 4 TnG squat cleans, 135/95 5 push ups 6 ball slams, 30/20# 7 double unders Once you start the T2B – everything must…

3.22

A. Snatch Grip DL + Hang power Snatch; build to a tough single with perfect form over 10 minutes B1. Laying heal slides x 10×3 B2. DB tricep roll backs x 10 x 3 + “Let it rip” 21-18-15-12-9-6-3 Cal aB Cal Row

3.21

430/530/630pm classes are on, no Rock Body A1. Push Press w/ 4 sec. lower x 4 reps x 4 sets A2. Lateral banded steps x 12/side x 4 sets A3. Heavy farmers carry x 50’ x 4 sets + 7 minute amrap 10 CTB pull ups 10 box jumps, 24/20” ~rest 3 minutes~ In groups…

3.20

A1. Sumo Stance Good Morning x 10×5, rest :30 A2. Double kb press @ 21×2 x 6-8 x 5, rest :30 A3. Banded pull aparts x 10-15×5, rest :60 + 1 minute on / 1 minute off x 10 rounds 3 right arm dB Hang power cleans 3 left arm DB hang power cleans 3…

3.19

A1. Front Squat @ 33×1 (2) then 3 reps w/ no tempo x 3 sets **at 5-10% more weight than last week across the board A2. Lean Away chin ups for 5 reps w/ 5 sec. lowering x 3 sets A3. DB High Pull x 8-10/side x 3 @ 20-25% of bodyweight per arm +…

3.17

A1. Dead lift; 75-80 for 3 reps x 3 sets A2. Weighted dip x 5 x 3, rest 0 sec. A3. Dip x amrap x 3, rest 60 seconds + OPEN 18.4 Diane 21-15-9 reps of: Deadlifts, 225 / 155 lb. Handstand push-ups Then, 21-15-9 reps of: Deadlifts, 315 / 205 lb. 50-ft. handstand walk…