WOD

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

WOD 2 . 27  . 18 ” Good , Better , Best. “ 3 Min AMRAP  10 Hang Clean 135 / 85 20 HSPU 30 Box Jumps 20 Burpees 30 Box jumps 20 Push Jerk 135 / 85 10 Bar muscle ups REST 3 MIN  5 min AMRAP 10 Hang Clean 135 / 85 20

  Every year, when the first open wod comes out , everyone is super pumped and since it is the only WOD out – you want to retest it. Everyone does the first WOD over – and some more than 2x! This WOD is definity a WOD that you can redo. It isn’t devastating to