Monthly Archives: March 2018

1852:

wod: 21 15 9 DL 115/80 hand release push ups run 400 m after 21, 15 & 9 or Workout 18.4 Diane 21-15-9 reps of: Deadlifts, 225 lb. / 155 lb. Handstand push-ups Then, 21-15-9 reps of: Deadlifts, 315 lb. / 205 lb. 50-ft. handstand walk after each set Time cap: 9 minutes

Category: WOD

1851:

1851: Thursday 3/15 wod: teams of 2 share the work as you wish Row 5K or Bike 4mi 100 slam balls 100 wall balls 100 push ups 100 abmat sit ups Save the date: Alex wod this Saturday at 9am.

Category: WOD

1850:

1850: Wednesday 3/14 STRENGTH: box squat 7X2 climbing wod: on every 2 minutes for 6 rounds 3 push jerk 135/95 (if you can go unbroken at 145 or 155 then go if you care to?) 5 hang squat cleans 7 DL Finisher: pirifromis stretch, squatting internal rotations Save the Date: This Saturday “The Alex 1000… Read More »

Category: WOD

1849:

1849: Tuesday 3/13 STRENGTH: close grip b. press 6X3 climbing A. 5 arm haulers – 5 v-ups X 10 rounds B. EMOM 5 – 5/10/15 or 20 push ups C. AMRAP 8 3 pull ups 6 single db thruster 40/30 (3 per side before transfer) 9 lateral hops rx- jump over tall db – scaled… Read More »

Category: WOD

1848:

1848: Monday 3/12 18.3 or STRENGTH: DL 3 3 2 2 1 1 wod: amrap 18 2 man makers (db) 4 push press (db) 6 reverse lunges (db) 8 bent rows 350 m run Save the date: Join us this Saturday @9am as we celebrate “The Alex 1000 wod” It will be a partner wod… Read More »

Category: WOD

1846: 18.3

Wod: Amrap 25 50 DU/75 SU 20 DB squats 400 m run 50 DU/75 SU 7 rds 5 pull ups & 5 push ups 400 m run 50 DU/75 SU 20 db snatches 400 m run or 18.3 14 Workout 18.3 2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring… Read More »

Category: WOD