WOD 3 . 19 . 18 A. Thruster 10 – 8 – 6 – 4 – 2 From the ground on the 2 minute. B. ” Baller Status ” 40 Wall Balls 20 Chest to bar pull ups 30 Wall Balls 15 Chest to bar pull ups 20 Wall Balls 10 Chest to bar pull […]

Workout 18.4 For time: 21 deadlifts, 225 / 155 21 handstand push-ups 15 deadlifts, 15 handstand push-ups 9 deadlifts, 9 handstand push-ups 21 deadlifts, 315 / 205 50-ft. handstand walk 15 deadlifts, 50-ft. handstand walk 9 deadlifts, 50-ft. handstand walk Time cap: 9 min. Scaled  For time: 21 deadlifts, 135 / 95 21 hand-release push-ups

Wod March 3.15.18 ”motion is lotion” 24 min amrap 250m run 20 lunges 250m row 20 kb sdlhp 53/35

WOD March 3 . 14 . 18 ” Total Recall ” 7 Rounds 7 Front Squats 115 / 75 7 Push Press 115 / 75 7 Chest to bar pull ups B. Shuttle Run Relay 5 Rounds 5 – 10 – 15 – 10 – 5 meter shuttle run    

WOD March 3 / 13 / 18   A. “Jungle Cat “ 5 x 3 min rounds 3 Deadlifts 205 / 135 6 HSPU 9 Box Jumps Rest 1 minute between rounds

  ” Snatch Party ” 4 min EMOM x 4 reps rest 1 min 4 min EMOM x 3 reps rest 1 min 4 reps EMOM x 2 reps rest 1 min 4 min EMOM x 1 rep B. 12 min abs 3 rounds 1 min hollow rock 1 min situp 1 min plank rest

Workout 18.3 2 rounds for time of: 100 double-unders 20 overhead squats 115 / 80 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 50 / 35 100 double-unders 12 bar muscle-ups Time cap: 14 minutes Scaled : 2 rounds for time of: 100 single-unders 20 overhead squats 45 / 35 100 single-unders 12

Wod 3/8/18 A. “ motion is lotion “ 5 rounds 20 air squats 20 situps 20 Russian kb swings 53/35 B. Rowling * 1 burpees box jump over per point *

wod 3/7/18 3 rounds 800m run 20 hspu 20 deadlifts 225/155  

“Balls,  Snatches and muscle ups ” AMRAP 15 20 Wall balls 10 Dumbbell snatch 50 / 35 5 bar muscle ups ( scale with 10 pull ups )