Mar 31, 2019

4-1-19 WOD

Challenge:
N/A

L2/L1
20min AMRAP
15 cal assault bike
5 HSPU’s
3 power cleans (205/125) (L1-scale load)

1 thruster (205/125)(L1-scale load)

Mar 28, 2019

3-29-19 WOD

Challenge:
30 sec max cal assault bike


L2/L1
Take 20-30 min to find today's heaviest 15 rep OHS
L1- work on OHS form

The goal is to be able to OHS body weight for men,
¾ body weight for women. It is ok to take the bar
off a rack. Start at a lighter load that you are
positive you can get then add load as you go.

Mar 27, 2019

3-28-19 WOD

Challenge:
Max plank hold


L2
12 min AMRAP (L2-53/35)
(L1-scale load as needed)
Right hand
10 KB clean
10 KB shoulder 2 overhead
10 KB snatch
10 KB swings (both hands)
Left hand
10 KB clean
10 KB shoulder 2 overhead
10 KB snatch
10 KB swings (both hands)

Mar 26, 2019

3-27-19 WOD

Challenge:
Staying at same scale, 3 sets max supine
ring rows rest at least 90 sec between sets


L2/L1
1000m row
Rest 3 min
500m row
Rest 3 min
250m row
Rest 3 min
40 cal assault bike
Rest 3 min
30 cal assault bike
Rest 3 min
20 cal assault bike

*30 min time cap

Mar 25, 2019

3-26-19 WQD

Challenge:
Shoulder press
5x5

L2/L1
5 rounds for time
400m run (sub 500m, or ½ mile bike, if needed)

15 toes 2 bar (L1- toes 2 wall)

Mar 24, 2019

3-25-19 WOD

Monday 3/25
Challenge:
Power clean
7X1
Work up to today's feel good heavy single

L2
"The Chief"
Max rounds in 3 minutes of:
3 Power Cleans, 135/95  (L1-scale load as needed)
6 Push-ups (L1- knee push ups)
9 Air Squats
Rest 1 minute.
Repeat for a total of 5 cycles.

score rounds completed for each of the 5 cycles.

Mar 20, 2019

3-21-19 WOD

Make up day or

10 min Max cal Bike or Row
4 min rest
10 min Max cal Bike or Row

Starting at go, every 2 min, except on resting minutes, do 5 devils press.

Mar 19, 2019

3-20-19 WOD

Challenge: 10 min EMOM
3 Deadlifts (shoot for around 70-75% of 1RM)

L2/L1
9-15-21
500 m Row

Kettlebell Swings(53/35) (L1-scale weight)

Mar 18, 2019

3-19-19 WOD

Challenge: sticking with the same scale do 3 sets of max effort pushups.

L2
20 min AMRAP (15 min AMRAP if competing in the open)
10 Supine Ring Pull-ups
15 Toes to Bar
10 Burpee Box Jump Overs
15 HSPU’s

L1
20 min AMRAP (15 min AMRAP if competing in the open)
10 Supine Ring Pull-ups
15 Toes to wall
10 Burpee Box Jump’s (step up if needed)

15 seated DB press

Mar 17, 2019

3-18-19 WOD

Challenge: Overhead Squat 5x5 all at same weight.
Scale to front squats focus on getting the chest as
vertical as possible.


L2
3 Rounds for Time
100 Double Under’s
50 Foot Slam Ball Walking Lunge (80/40)
30 Second L-hang


L1
3 Rounds for Time
100 single Under’s
50 Foot Slam Ball Walking Lunge
30 Second L-hang (bents knees)

Mar 16, 2019

SAT WOD


Partner WOD
“Deck of Cards”
♠️ Overhead Squats (115/75)
♣️ Toes to Bar
♥️Slam Ball Walking Lunge (80/40)
♦️ Box Jumps (24/20)
Joker- Both partners do 15 burpees before doing next card.

At the call 3-2-1-go! both partners grab a card and do movement specified by the suit and reps specified by the number. Face cards are 10, Ace is 1. Both partners working at same time doing the work on the cards they draw. Have fun!

Mar 13, 2019

3-14-19 WOD

Make up day or,

7x250m Row

Record fastest and slowest times.

Mar 12, 2019

3-13-19 WOD

Challenge: 3 Sets of
10 Barbell Row
10 Face Down Snow Angles
L2
For Time:
150 Double Unders
40 Box Jump Overs (24/20)
30 Burpees
20 Slam Ball Cleans (over shoulder)(80/40)
10 Bar Muscle Ups
L1
For Time:
150 single’s
40 Box Jump Overs (step overs ok)
30 Burpees
20 Slam Ball Cleans (over shoulder)
10 C2B pull ups/ or pull ups/ or banded/ or jumping pull ups

Mar 11, 2019

3-12-19 WOD

Challenge:
3 Sets of Max Effort
Hand Stand Pushups, Box Hand Stand Pushups, or Seated DB Press

WOD
21-15-9
Hang Power Clean (95/65)
Shoulder to Overhead

Mar 10, 2019

3-11-19 WOD

Challenge: 5x3 Pause Back Squats (3 Second Hold in Bottom)
L2/L1
20 min AMRAP
20 Wall Balls (20/14)
20 Chest to Bar Pull Ups
20 Kettlebell Swings (53/35)

L1- Scale Weight and 5 Controlled Jumping Negative pull ups

Mar 9, 2019

SAT WOD

Challenge:
Every 2 Minutes for 5 Sets
1 Snatch, 1 Hang Snatch, 1 Overhead Squat

L2
4 Rounds for Time
5 Power Snatch (135/95)
10 Back Rack Reverse Lunge
15 Burpees Over Bar

L1
4 Rounds for Time
5 Power Snatch
10 Reverse Lunge (no weight)

15 Burpees Over Bar (step over bar if needed)

Mar 7, 2019

3-8-19 WOD

Challenge:
Extensive Warmup for WOD


WOD

19.3

Mar 6, 2019

3-7-19 WOD

Make Up WOD
Or
Challenge:
Technique for WOD


L2/L1
20 min EMOM
First Minute: 15/10 cal Bike (L1-scale for
at least a 20 sec rest)
Second Minute: 40 Second Slam Ball Front Hold
Third Minute: Max Seated L Hold
Fourth Minute: Rest

Mar 5, 2019

3-6-19 WOD

Challenge:
5x3 feel good Heavy Deadlift
Shoot for 80%-85% 1RM

L2/L1
For Time
100 Double Under Buy In (L1-singles)
Then
5 Rounds
10 Ring Dips (L1- banded ring dips/ box dips)
10 Sumo Deadlift High Pulls
Then

100 Double Under Buy Out

Mar 4, 2019

3-5-19 WOD

Challenge:
3 sets of
    4 Pull Up Negatives, 3-5 second decent.
   10 Ring Rows
Rest 2 min between sets

L2
5 Rounds for Time
7 Squat Cleans (155/115)
14 Kettle Bell Swings (53/35)

L1
10min AMRAP
5 hang power cleans
5 front squats

14 Kettle bell sings

Mar 3, 2019

3-4-19 WOD

Challenge:
Tabata Hollow Hold (scale so that
your lower back is pressed into ground)


L2/L1
WOD
15 min AMRAP
20 Air Squats
15 Sit Ups
10 Box Jumps (24/20) (L1-Steps ups
jump down, scale height as needed)