WOD - Wednesday, March 28, 2018

Hams and Tris

3 Rounds FT
20 WB 20lbs
20 Deficit KB Deadlifts 45lbs
20 Bent Over Rows 45lbs (10 per arm)
20 Dumbell Bench Press 45lbs

WOD - Monday, March 26, 2018

3 Rounds of Shoulder Work

3 Rounds
10-15-20
Burpee pullup
Hanging snatch @ 75 lbs.
Pushups

WOD - Sunday, March 18, 2018

18.3

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 Chest to Bar
100 double-unders
20 dumbbell snatches
100 double-unders
12 Chest to Bar

75-lb. OHS, 35-lb. DB snatches

Time cap: 14 minutes

WOD - Friday, March 16, 2018

18.4

For time:
21 deadlifts, 185 lb.
21 Push Press 95lb.
15 deadlifts, 185 lb.
15 Push Press 95lb.
9 deadlifts, 185 lb.
9 Push Press 95lb.
21 deadlifts, 255 lb.
10 handstand push-ups
15 deadlifts, 255 lb.
10 handstand push-ups
9 deadlifts, 255 lb.
10 handstand push-ups

Time cap: 9 min.

WOD - Monday, March 5, 2018

Spring Break 2018

15 min AMRAP

5 Pull Ups
10 Push Press (95lbs)
5 T2B
10 KB Swing
20 Second Plank

WOD - Friday, March 2, 2018

18.2

1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 35#
Bar-facing burpees