Wods

March 20

March 19, 2019

work up a little past on hang clean
 
3rds
run 800
8 hang cleans 155/105
10 burpees
12 med ball sit-ups


March 19

March 18, 2019

5 sets of  2 push press
 
Metcon
For time
row 1,000 meters
50 push press 75/55
30 strict pull-ups


March 18

March 17, 2019

Front squat 3×3 @87%
 
2rds for max reps
2 min. D.B. thrusters 50/35
2 min. k.b. swings 70/53
2 min. assault bike
2 min. rest


March 17

March 16, 2019

Annie 

50-40-30-20-10

double unders 

sit-ups


March 16

March 15, 2019

in teams of two with work being divided evenly and runs done together

5rds

run 400

40 wallballs 20/14

40 k.b. swings 53/35


March 14

March 13, 2019

60/50 calorie assault bike buy in
3rds 
30 hang squat cleans 45/35
30 wallballs
 
Skill-kipping


March 13

March 12, 2019

Power snatch
6-5-4-3-2-1
 
For time 
100 double unders
60 d.b. snatches 50/35
30 cal row
50 dubs
30 snatches 50/35
15 cal row


March 12

March 11, 2019

Tuesday
Pendlay Row 5×3
 
Metcon
3rds for time
1-5 ladders of:
strict p.u.
burpee
after you do 5 reps of both exercises the ladder starts back at 1


March 11

March 10, 2019

Front squat 3×3 @ 85%
 
7 min. amrap
7 power cleans 95/65
7 thrusters 95/65


March 10

March 9, 2019

quickly work up on a sumo deadlift

4rds for max reps

1 min. sdhp 95/65

1 min. assault bike

1 min. burpees

1 min. rest


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