Category: WOD
Thursday April 18, 2019 'Friday WOD'

Strength: For Quality

“Volkswagon”

21-15-9

Bench Press RX(Bodyweight)

Strict Pull up

Workout: For Time

27-21-15-9

Cal Row/Dyne

Thrusters RX (75lb./53lb.) RX+ (95lb./63lb.)

Extra Credit: Core

3-4 Rounds

25 Situps

25 Hollow Rocks

25 Heel Taps (Per side 50 total)

25 Toe Touches

Wednesday April 17, 2019 'Thursday WOD'

Strength: Deadlift 5@ 75%, 3@ 85%, 1+ @ 95%

Workout: 3 Rounds For Time

25m Sled Push

50m Farmers Carry

25 Air Squats

50m KB Front Rack Carry

Tuesday April 16, 2019 'Wednesday WOD'

Workout: Teams of 2 “GLEN”

For Time

30 Power Clean + Jerk RX(135lb./93lb.)

1 Mile Run **scaling option 800m run**

10 Rope Climbs

1 Mile Run

100 Burpees

Tuesday April 16, 2019 'Tuesday WOD'

Strength: 10 Minute EMOM (Every Minute On the Minute)

2 Power Snatches **Increase weight**

Workout: For Rounds

6 Minute AMRAP (As Many Rounds As Possible)

12 Situps

6 DB Step ups (20″/16″) RX 50lb./35lb.

1 Minute Rest,

6 Minute AMRAP

12 Cal. Row/Dyne

6 DB Lunges

1 Minute Rest,

12 Situps

6 DB Step ups

Sunday April 14, 2019 'Monday WOD'

Strength: Back Squats 5@75%, 3@85%, 1+@95%

Workout: For Time

20-15-10-5

Hang Squat Cleans RX (95lb./63lb.)

Strict HSPU

50 Double Unders

Extra Credit: 1-2 Rounds

50 Cal. Skierg

50 Cal. Assault Bike

50 Cal row

Thursday April 11, 2019 'Friday WOD'

Strength: Strict Press 3×70%, 3×80%, 3x+90%

Workout: 11 Minute AMRAP (As Many Rounds As Possible)

500m Row buy in then,

AMRAP of

9 Toes To Bar

7 Renegade Man-Makers RX(50lb./35lb.)

5 Box Jumps (24″/20″)

Thursday April 11, 2019 'Thursday WOD'

Strength: Deadlifts 3x 70%, 3x 80%, 3+x 90%

Workout: For Time

30-20-10 Thrusters 75lb./53lb.

4-3-2 Rope Climbs

Extra Credit: 2-3 Rounds

25m Sled Push

20 Cal. Assault Bike

15 Reverse Hypers

10 Ring Dips

Wednesday April 10, 2019 'Wednesday WOD'

Strength: Power Snatch x3 every 90 seconds for 12 Minutes **Add weight**

Workout: 3 Rounds For Time

Teams of 2

50 Slamballs

80 Slamball Twist

800m Row

80 Sit ups

50m Sled Push

Tuesday April 9, 2019 'Tuesday WOD'

Strength: Bench Press 3×70%, 3×80%, 3+x90%

Workout: 15 Minute AMRAP (As Many Rounds As Possible)

2 Rounds of

5 Chest To Bar

10 Deficit Push ups (55lb./35lb.)

15 Wallballs

then,

40 Double Unders

Sunday April 7, 2019 'Monday WOD'

Strength: Back Squats 3x 70%, 3x 80%, 3x+ 90%

Workout: For Time

Teams of 2

30 Power Clean + Jerk RX(135lb./93lb.)

800m Run

30 Power Clean + Jerk

800m Run

30 P. Clean + Jerk

Extra Credit: 3 Rounds

20 GHD Sit Ups

15 Cal. Assault Bike

10 Strict Pull Ups