WOD

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 )    

Make sure to submit your scores by 5pm monday A. Press Wave 3 Rounds 5 – 3 – 2 Use same weight for all sets of 5s , 3s and 2s B. “push and skip ” 7 min AMRAP 9 push press 115 / 75 35 double unders

Workout 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees Men use 50-lb. dumbbells Woman use 35 lb dumbbells Scaled is 35 / 20 and you can step up on the burpee. Workout 18.2a 1-rep-max clean Time cap: 12 minutes to complete 18.2 AND 18.2a

WOD 3 . 1 . 18 “Motion is Lotion” EMOM 30 Minute 1 : 10 calories bike , row or ski erg ( rotate through each ) 40 sec. Minute 2 : Run 100m Minute 3 : 10 Burpees to target

Melanie ( left ) with her swolemate Kristi ( right ) Happy Birthday Melanie! Melanie, started from square one with us about a year ago! One of the bravest athletes I have ever coached. Even though starting her fitness journey with little experience and a long way to go – she kept at it. She