Tuesday – 3/27/18

WOD
a. 5 strict press E2MOM for 8 minutes
b. 5 front squat E2MOM for 8 minutes
c. AMRAP in 9 minutes
– 3 muscle ups (or 6 pull ups, 6 pushups)
– 12 box jumps
– 24 sit ups

4pm Kettlebell
5 rounds
– 3 bottoms up press R/L
– 100m farmers carry L
– 5 swings R/L
– 100m farmers carry R
Finisher – Conga line

6pm Olympic lifting and open gym

Monday – 3/26/18

a. Snatch technique work / heavy single

b. For time: (15 minute cap)

– 200m run (or 500m row), 40 wall ball (20,14), 80 double unders

– 200m run (or 500m row), 40 DB hang clean and jerk (50,35 – 20 each), 80 double unders

– 200m run (or 500m row), 40 Goblet lunges (50,35 – 20 each), 80 double unders

Saturday – 3/24/18

18.4… all the HSPUs!!

BBQ tomorrow (Sunday) at 1:30! Bring a dish to share.

 
8am Kettlebell
45 on 15 off: 3 rds Jumping jacks, x body mountain climbers, swings, ring rows/pullups, plank w/ shoulder taps

9am WOD
a. 5 rounds for time:
– 12 DB deadlift (45,25)
– 6 burpee box jumps
– 3 cleans (185, 125)
b. Team airdyne – each person performs
– 5 cals
– 5 slam balls
– 2 wall walks
* second person starts as soon as the first is done with the airdyne

10am Olympic Lifting

Friday – 3/23/18

18.5 (= 12.5 = 11.6):

Complete as many reps as possible in 7 minutes of:
3 thrusters (100/65)
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Click here for scaling and standards.

Don’t miss the BBQ Sunday!! 1:30pm