Strict Press Sandwich
WOD 3 . 26 . 19 5 x 3 min rounds rest 3 min 15 / 12 calorie bike 10 strict press 50 % / 30 % body weight max reps calorie row
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WOD
Rampage
WOD 3 . 25 . 19 For time Run 500m 50 Wall Balls 21 Deadlifts 225 . 155 Run 500m 40 Wall Balls 15 Deadlifts 225 . 155 Run 500m 30 wall balls 9 deadlifts 225. 155
motion is lotion
3 . 21 . 19 10 rounds each rotate with a partner 200m row 10 burpees over the rower
Double Legs
3 . 20 . 19 10 Super sets 3 reps Back squat ( heavy ) 80% Straight into 6 reps thrusters ( no rack ) 50 – 60% of the back squat weight rest between sets about 1 min. B. 12 min ABS 3 rounds 1 min hollow rock 1 min situps ( weighted with
Dare Devil
WOD 3 . 19 . 19 20 min AMRAP 100m run 10 deadlifts 155 / 105 10 push ups 1 legless rope climb
Batman
This week is the last week of the open. Don’t forget to submit your 19.4 score by 5pm Monday. The Open is almost over, for most of us it’s got ups and downs like everything in life. Focus on what is in your control and discard the things you cannot control. You can also look
Thruster Party
DUNK LADY HERE WEDNESDAY , just a check in not a challenge. EMOM 4 min x 5 Reps thruster rest 1 min EMOM 4 min x 4 reps thruster rest 1 min EMOM 4 min x 3 Reps thruster rest 1 min EMOM 4 min x 2 Reps thruster Then practice your form and holds
