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

 

February 27, 2018

Complete for time:

2000 Meter Row

100 Wall Balls (20/14)

20 Muscle Ups

STRENGTH WOD:  Deadlift  75%  5X4

February 26, 2018

Complete 21-18-15-12-9-6-3 for time of:

Pull Ups

Power Snatches (75/50)

Overhead Squats (75/50)

*NO DROPPING - 5 burpee penalty

STRENGTH WOD:  Clean & Jerk  1 rep max