WOD 3-1-18

3 rds-
25/20 cal AAB
10 box jump overs
2 rope climbs
*2 min rest btw

WOD 2-28-18

Skill- HS work

-----------------------

500 m row

then- 21-15-9

S2OH (135/95)

SDLHP (70/53)

WOD 2-27-18

EMOM x 15-
1- 3 ring MU
2- 12 pistols
3- 40 sec DU
*sub MU transitions

WOD 2-26-18

FSq 5 x 3
----------------
4 rds-
10 DL (115/75)
10 PCL
10 thruster

Open week one is done! On to the next WOD. 

WOD 2-22-18

Bench Press- 15min and to find a 2rm

A) close grip bench 3 x 10 

B) max strict pull-up. - 3 sets 

C) rower rollouts - 3 x 6-10 

WOD 2-21-18

OPEN 16.2
20 min cap-
25 T2B
50 DU
15 sq clean (115/85)
*if finished in 4:00 continue to-
25 T2B
50 DU
15 sq clean (185/115)
*if finished in 4:00 continue to-
25 T2B
50 DU
15 sq clean (225/145)
etc...

WOD 2-20-18

EMOM x 8-
2 MU + 6 burpees
(choose bar or ring)
*rest 2 min
EMOM x 8-
6 HPSN +
6 PPress (75/55)

WOD 2-19-18

FSq 4 x 4
—————-
7 min AMRAP-
7 ring dips
11 WB
15 sit-ups.

WOD 2-16-18

Partner WOD-
Share reps any way
40 DBall over shoulder
60 S2OH (155/105)
80 HRPU
100 WB

WOD 2-15-18

3 rds-
20/15 AAB
400 ft. shuttle sprint
50 DU
*2 min rest btw

Snatch me if you can!

WOD 2-14-18

Lurong “Super 8 Retest”
8 min AMRAP-
8 burpee box jump overs
8 PCL
8 thruster

WOD 2-13-18

EMOM x 18-
1- 40 sec plank hold
2- 10 C2B pull-ups
3- 15/12 cal row

WOD 2-12-18

FSq 3 x 5
—————
10-9-8-7-6-5-4-3-2-1
DL (245/175)
*3 FR 1 arm KB carries around bar
  after each set

WOD 2-9-18

Press 1-1-1-1-1
-----------------------
30-20-10
1 arm DB thruster
*15 over DB burpees
  between each set

WOD 2-8-18

Sumo DL 5-5-3-3-2-1
-------------------------------
A- 3 x 30 banded good morning
B- 3 x 1:00 DBall hold

WOD 2-7-18

50 cal row

then 4 rds-

10 OHS (115/75)

10 T2B

*13 min cap

WOD 2-6-18

EMOM x 20-
1- 10 C2B pull-ups
2- 12/10 AAB
3- 14 jump lunge
4- 40 DU

WOD 2-5-18

EMOM x 10- 1 HCL + 1 CL
—————————————
3 x 3:00 AMRAP
*1:00 rest btw
7 PPress
11 WB

WOD 2-2-18

"OPEN 17.1"
10 DB SN (50/35)
15 burpee box jump over (24/20)
20 DB SN
15 burpee box jump over
30 DB SN
15 burpee box jump over
40 DB SN
15 burpee box jump over
50 DB SN
15 burpee box jump over
*20 min cap