Friday
092818
•••
4 RFT
400m Run
10 Squat Snatch 95/65
Friday
092818
•••
4 RFT
400m Run
10 Squat Snatch 95/65
Thursday
092718
•••
18 Min AMRAP
5 Toes to Bar
10 Push-ups
15 Air Squats
Wednesday
092618
•••
3 Minutes Clean and Jerk 135/95
Rest 3 Minutes
3 Minutes Power Snatch 115/80
Rest 3 Minutes
3 Minutes Thrusters 95/65
Tuesday
092518
•••
4 RFT
60 Double Unders
12 Dumbbell Snatches 50/35
15 C2B Pull-ups
Monday
092418
•••
In 5 Minutes:
400m Run, then amrap of
6 Front Squat 135/95
6 Burpee Over Bar
In 5 Minutes:
400m Run, then amrap of
9 Front Squat 115/80
6 Burpee Over Bar
In 5 Minutes:
400m Run, then amrap of
12 Front Squat 95/65
6 Burpee Over Bar
Friday
092118
•••
For Friday’s WOD we are throwing it WAY back to a much requested partner WOD from 2015. Show up to learn the details, but be prepared for anything.
Hint: 50/50
Thursday
032018
•••
Clean and Jerk Complex
1 Squat Clean + 1 Front Squat + 1 Jerk
•••
For Time:
2000m Bike
50 Thrusters 45/35
25 Pull-ups
Wednesday
031918
•••
12 Min AMRAP
2-4-6-8…etc.
Deadlift 185/135
HSPU
Box Jump Over 24/20
Tuesday
031818
•••
3 RFT
15 Clean and Jerk 115/80
Run 200m
5 Rope Climb
Run 200m
Monday
031718
•••
3 Position snatch
•••
10 Min AMRAP
10 DB Squat Snatch 50/35
30 Double Unders