Monthly Archives: March 2019

March 13th – March 26

Wednesday, March 13th Strength: Deadlift 5 -5- 3-3-2-1 Building up to a heavy single. WOD: 3 Rounds 30 Air Squats 20 Hang Power Clean 75/55 10 Handstand Push-ups 5 Pistols (each leg) ••••••••••••••••••••••••••••••••••••••••••• Thursday, March 14th Strength : Push Press Work to a heavy double WOD: For Time 75 Toes to Bar - EMOM perform 10 Wall Ball 20/14 ••••••••••••••••••••••••••••••••••••••••••• Friday, March 15th Strength: Back Squat Work to a heavy double. WOD: For Time 30 Bear Complex 115/75 -...
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Tuesday, March 12th

Strength : Overhead Squat Build to a heavy double WOD : 10m AMRAP 25 DB Shoulder to Overhead 50/35 25 UNBROKEN Double Unders 25 DB Deadlifts 50/35 25 Unbroken Double Unders...
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Monday, March 11th

Strength: One Arm DB Row 5 sets of 8-10 per arm WOD: For Accumulation 4 Minutes Front Rack Hold at 80% Bodyweight 3 Minutes double DB/KB hold Overhead 53/35 2 Minutes Hang from Pull-Ups Bar 1 Minute L-Sit hold Every time you break you must row 200M. Front rack hold is a barbell held in the front rack position. L-Sit using plates as elevation...
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Sunday, March 10th

STRENGTH : Clean: EMOM 8m : 3reps, then EMOM 4m:  1 Clean + 1 Front Squat WOD: 12m AMRAP 20 cal row/AB 20 wall ball 20 deadlift 135/95
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