3.4.19

Rowing Sprints
350 Meter warm up
then
10X
150 Meter Row
30 Second Rest
*score your average split time*

Wod
3X
12 Clean and Jerk 115/75
18 Box Jumps 24/20
24 Sit-ups

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3.1.19 “19.2”

Wod “19.2”
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 lb.

Stop at 20 minutes.

*scaling options: 12 T2B, 2:1 Singles, adjust weight so you can get past the 12 min mark*

2.28.19

Snatch Strength
12 min EMOM
min 1-4: 3 Deadlift + 2 Hang Shrug + 1 Hang High Pull
min 5-8: 3 BTN Push Press + 2 OHS + 1 Snatch Balance
min 9-12: 1 Power Snatch + 1 OHS + 1 Hang Squat Snatch

Wod
5 Wall Walks
then
6 Rounds
4 Front Squats 165/115
8 T2B
12 Kettlebell Clean and Press 53/35
then
5 Wall Walks

2.27.19

Wod
3 min AMRAP
9 SDHP 95/65
6 Burpees
1 min rest
3 min AMRAP
9 Thrusters 95/65
6 Bar Facing Burpees
1 min rest
3 min AMRAP
9 Power Snatch 95/65
6 Burpee Box Jumps 24/20
*score total reps*

Post Wod
5X
3 Weighted Pull-ups
20 Band Pull a Parts

2.25.19

Strength
12 Min EMOM
min 1-4: 3 Deadlift + 2 Hang Clean
min 5-8: 1 Squat Clean + 2 Push Press + 1 Jerk
min 9-12: 2 Clean and Jerks

Wod
15 Min AMRAP
5 Push-up
10 Pull-up
15 Squat
Score your total number of reps, at some point during the wod do 10 single arm Dumbbell Snatches. Choose your own weight, add your weight to your total reps for 1 big number.