WOD 3/25/17

WOD 17.5

10 Rounds for time:

9 Thrusters
35 Double unders

*40min time cap

WOD 3/21/17

WOD: Patellar Tendonitis

12 min AMRAP

10 Deadlift (bodyweight)
10 Pull-ups
30 Double unders

WOD 3/16/17

WOD: 17.3

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95 / 65 lb.)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)
*Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)
*Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.)
*Prior to 20:00, complete 3 rounds of: 10 chest-to-bar pull-ups
2 squat snatches (245 / 175 lb.)
Prior to 24:00, complete 3 rounds of: 11 chest-to-bar pull-ups
1 squat snatch (265 / 185 lb.)
*If all reps are completed, time cap extends by 4 minutes. 

 

WOD 3/9/17

WOD: Summer Winter Day

10-9-8-7-6-5-4-3-2-1
Thrusters (95)
Push-ups
SDLHP (95)

then

3 hill sprints with 9 sit-ups before and after each

then

3 quarter mile hill sprints

WOD 3/6/17

WOD: Open WOD 17.2

AMRAP 12:

2 rounds of -

• ​50' front rack dumbbell lunges with two dumbbells (50/35)
• 16 toes to bar
• 8 dumbbell power cleans

2 rounds of -

• ​50' front rack dumbbell lunges with two dumbbells (50/35)
• 16 bar muscle ups
• 8 dumbbell power cleans
• 

WOD 3/2/17

WOD: Rankel

20 min AMRAP

6 Deadlifts (225)
7 Burpee pull-ups
10 KB swings (70)
200m Run