March 4, 2018

Complete 5 rounds of this PARTNER wod for time:

700 Meter Row

3 Rope Climbs

10 Back Squats (135/95)

20 Pull Ups

10 Power Cleans (135/95)

STRENGTH WOD:  Clean & Jerk 75%  5X4

 

March 3, 2018

Open Gym - 8am till 9am

Pick your own partner Saturday: 9am class

Complete 5 rounds for time of:

20 Box Jumps (24/20)

30 Hang DB Cleans (40/25)

40 Calorie Assault Bike

50 Calorie Row

60 SL Sit Ups

 

 

March 2, 2018

Workout 18.2

12 minute time cap

1-2-3-4-5-6-7-8-9-10 reps for time of:

Dumbbell Squats (50/35)

Bar Facing BURPEES

Workout 18.2a

1 rep max clean

 

March 1, 2018

Complete 4 rounds for time:

1000 Meter Row

15 KB Swings (55/35)

15 HR Push Ups

15 Burpees

* (no pull ups to save hands for open)

STRENGTH WOD:  Back Squat 85%  3X3

February 28, 2018

Complete this 18 minute AMRAP for time:

10 Calorie Assault Bike

10 Summo Deadlift High Pull (115/75)

10 Push Presses (115/75)

STRENGTH WOD:  Bench Press 80%  5X3