Monday, 3-24-20
Check your email for today’s WOD
Check your email for today’s WOD
Warm up 3 RDs 10 DB Push Press 7 Burpee 5 Pull Up 20 Min to complete 5-5-5-5 Strict Press 3-3-3-3 Push Press 2-2-2-2 Split Jerk Open Workout 11.4 10 min AMRAP 60 Bar Facing Burpees 30 OHS 120/80 10 Ring M/U (10 Pull Up & 10 Dips)
W.O.D. Skill – Handstands 15 min A.M.R.A.P 5 – Manmakers 10 Wall Balls 2 for 1 15 Toes Through Rings
Warm up: 2RD at easy pace 5 BB Deadlift 5 BB Power Clean 5 BB Front Squat 5 Jumping Squat E2MOM for 12 min Power Clean + Front Squat + Hang Squat Clean + Sq. Clean + Front Squat Start @ 50% lightest movement and build to heavy complex. There is no rest on the…
W.O.D. Three rounds for time of: Run 400 meters 15 Pull-ups 50 Squats 15 Pull-ups Cool Down: Hold a handstand for a total of five minutes. Steve “The Stud” Hromada set a new “Karen” record last night of 6:15!!!!! Way to go Steve!!!!!!!!!!!!!!!!
Strength – Bench Press 5-5-5-5 W.O.D. “Christine” 3 Rounds For Time Row 500m 12 Deadlift @ Bodyweight 21 Box Jumps 20″
There are rope ascents in the warm up. Bring socks. Strength/Skill -3 Push Press + 2 Push Jerk x 3 10 Rounds for time: 5 Push Jerk (155/113) 3 Muscle-ups 100m run 50 m forwards 50 m backwards