03-16-17

Work DB Step ups 4×8/side increasing 24”/20” (Rest 2 mins) WOD AMRAP 5 mins 7 Thrusters 95/65# 7 Burpees over the bar Rest 2 Mins AMRAP 5 mins 6 Power cleans 95/65# 30 DU Rest 2mins AMRAP 5 Mins 5 Push-Press 95/65#

03-14-17

Work Weighted Pull-ups 5×4 Increasing (Rest 2 mins)   WOD AMRAP 21 mins 100ft Farmer walk 32/24kg 6 Ring-Dips 12 GTOH 45/25# 15 Burpees to plate 18 Air-Squats 21 Sit-ups

03-11-17

17.3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95/65# Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135/95# *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches, 185/135# *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups Read more…

03-07-17

Work Deadlift 6×2 Increasing (Rest 2 mins) WOD 5 Rounds For time 20 OH walking lunges 45/25# (Plate) 15 Box Jumps 24″/20″ 10 DB Snatches 50/35# 5 C2B