March 2018

WORKOUT 18.4 21 deadlifts (weight 1) 21 handstand push-ups 15 deadlifts (weight 1) 15 handstand push-ups 9 deadlifts (weight 1) 9 handstand push-ups 21 deadlifts (weight 2) 50-ft. handstand walk 15 deadlifts (weight 2) 50-ft. handstand walk 9 deadlifts (weight 2) 50-ft. handstand walk Time cap: 9 minutes Scaled: (Ages 16-54) Men deadlift 135 lb. […]

4 rounds, each for time, of:Bike 1 mile Rest as needed between efforts.Use a stationary bike or find a 1-mile course to repeat each round. Shoulder Mobility Shoulder Mobility Shoulder Mobility! TRUST me you need it. Friday will most likely be handstand push ups and snatches and who knows what else. Be ready!  

WOD AMRAP in 15 minutes 12 Dumbbell Bench press* 24 Sit ups *the score will be weight lifted multiplied by the reps you complete (Dumbbell ‘bench press’ with shoulder blades on med ball and hips off the ground, feet on floor)

For max reps at each station:Tabata chest-to-bar pull-upsRest 1 minuteTabata sit-upsRest 1 minuteTabata seated shoulder pressesRest 1 minuteTabata hip extensionsRest 1 minuteTabata jumping back squats The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Men: 75-lb. presses and squatsWomen: 55-lb. presses and squats

MAX EFFORT Clean and jerk 3-3-3-3-3 reps Work up to a ‘3’ rep max, then begin the 5 rounds of 3 heavy reps. You may drop the weight between reps, but it is a grab and go with minimal rest between reps.

Workout 18.3 2 rounds for time of:100 double-unders20 overhead squats100 double-unders12 ring muscle-ups100 double-unders20 dumbbell snatches100 double-unders12 bar muscle-ups Men perform 115-lb. OHS, 50-lb. DB snatches; Women perform 80lb OHS, 35-lb DB snatches. Scaled: (Ages 16-54) Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups (for both MU sets), 35-lb. DB snatches Women perform single-unders, 35-lb. OHS,

10 minute partner WOD: With one rower and a team of two you will row for a total amount of calories. One person will row even minutes and the other will row odd minutes. Transition time is key, row for calories as hard as you can!!! Score is total calories. Please post your teams score

5 rounds for time of:Run 400 meters (2 laps around building)15 thrusters Men: 95 lb.Women: 65 lb.

MAX EFFORT: Back squat 1-1-1-1-1-1-1 reps Work up to a heavy load, around 90-95% of your 1 rep and perform your first round. From there complete 6 more rounds adding weight as necessary to match and surpass your 1 rep max and get a PR! Post all rounds (even a fail) to the Whiteboard, and

3 rounds for time of:50 GHD sit-ups25 strict handstand push-ups