WOD

Thursday 03/31/15

3 Rounds for time of:
30 Double unders
4 Shoulder Press 135/95

3 Rounds for time of:
30 Double unders
8 Push Press 135/95

3 Rounds for time of:
30 Double unders
12 Push Jerks 135/95

3 minute rest between workouts.

Wednesday 03/30/16

For time:
1 round of:
30 hang power cleans 115/75
15 ring dips
3 rope climbs
then,
2 rounds of:
20 hang power cleans 115/75
10 ring dips
2 rope climbs
Then,
3 rounds of:
10 hang power cleans 115/75
5 ring dips
1 rope climb

Wear pants and/or long socks if you plan to climb the rope.

Tuesday 3/29/16

Complete as many rounds as possible in 20 minutes of:
200-meter farmers carry (2/1.5)
100-meter walking lunge

Monday 3/28/16

“Helen”

3 rounds for time of:
Run, 400 m
21 Kb Swings, 1.5/1
12 Pull-ups

Sunday 3/27/16

Happy Easter!

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Saturday 03/26/16

Open workouts will start at 9am. Get there early enough to warm up.

Bring some food to put on the grill and your favorite beverage for post wod mingling. Baggo champions will be crowned.  

Friday 03/25/16

16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees (bar facing)

Men use 95
Women use 65

Thursday 3/24/16

  
5 rounds of 40 seconds on 20 seconds off
Push Jerk (135/95)
Burpee Box Over (24/20)
DL (225/155)
Cal Row

*Rotate stations during each rest period.

Wednesday 3/23/16

10min AMRAP
3-6-9-12-15-18-21-etc Thrusters (95/65)
5-10-15-20-25-30-35-etc BJ (24/20)

*You can thank Dylan “The Doughnut” Vangilder for the inspiration behind this WOD.

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Tuesday 3/22/16

Buy in: 1,000m Row
then
3 Rounds of:
10 KB (2/1.5)
15 Pushups
20 Abmat SU
then
Cash out: 20 Turkish Getups

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