WOD / Blog

2019 March 14

4 rounds for time of:
– Run, 400 m
– 50 Double Unders
– 25 Hollow Rocks
*23min time cap

2019 March 13

5 rounds for time of:
– 10 Strict Toes to Bar
– 10 Dumbbell Burpees, 50/35 lbs
– Handstand Walk, 10 m
– 5 Strict Handstand Push-ups
*20min timecap

2019 March 12

With a partner, complete as many rounds as possible in 20 mins of:
– 21/15 Bike/row Calories
– 15 Pull-ups
– 9 Hang Squat Cleans, 135/95 lbs

If solo
3 rounds, each round for time, of:
– 21/15 Bike/row Calories
– 15 Pull-ups
– 9 Hang Squat Cleans, 135/95 lbs
Rest 3 mins between each round.

*Shuttle Run- 6x 50 m if no bike/rower

2019 March 11

SQT 
3 rounds for time of:
10 Ground-to-Overheads, 95/65 lbs
Shuttle Run, 200 yd (4x 50 yd)
*6:30 timecap

2019 March 8

METCON:
For time:
Run, 2miles or Row 3.2km or bike 200cals
— then —
50 Wall Balls, 20/14 lbs
15 strict pull-ups
40 Wall Balls, 20/14 lbs
12 strict pull-ups
30 Wall Balls, 20/14 lbs
9 strict pull-ups
20 Wall Balls, 20/14 lbs
6 strict pull-ups
10 Wall Balls, 20/14 lbs
3 strict pull-ups
*45min time cap

2019 March 7

STRENGTH:
Clean & Jerk 15×1
*go on every 90sec

2019 March 6

For time:
3 rounds of:
20 Deadlifts, 155/105 lbs
10 Push Jerks, 155/105 lbs
— then —
30 Chest-to-bar Pull-ups
*10min timecap

2019 March 5

METCON:
For 3 cycles:
AMRAP in 3 mins of:
10 Burpees
3 Muscle-ups
Rest 3 mins between each cycle.

2019 March 4

STRENGTH:
Snatch 1-1-1-1-1-1-1

2019 March 1

METCON:
3 to a rower
– 15x100m row each
*time each 100m
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