(Compare to 190329)
Warm up:
Cardio
Barbell Warm up
C&J Breakdown
Skill/Strength:
7x1 Squat Clean
WOD: 21, 15, 9
Rx:
Hang Squat Cleans (135/95)
C2B Pull-ups
Scaled:
Hang Squat Cleans (50%)
C2B Pull-ups
Sport: 12, 9, 6 RFT
Hang Squat Cleans (165/115)
Bar Muscle-ups
Mobi...
(Compare to 190328)
Warm up:
Cardio
Dry Run
WOD: 6x 2min AMRAPs with 2 min rest between
Rx:
250M Row
10 Burpee Box Jump Overs (24”/20”)
Max Push-ups
Scaled:
200M Row
10 Burpees
Max Incline Push-ups
Sport:
250M Row
10 Burpee Box Jump Overs (30”/24”)
Max Ring Dips
Mobility...
(Compare to 190327)
Warm up:
Cardio
Mobility
Barbell Warm up
Skill/Strength:
5-5-3-3-1-1-1 Deadlift
WOD: 2x 3min AMRAPs with 3 min Break
Rx:
10/8 Cal Bike
8 Deadlifts (225/155)
6 Burpees Over Bar
Scaled:
10/8 Cal Row
8 Deadlifts
6 Burpees Over Bar
Sport:
10/8 Cal Bike
8...
(Compare to 180327, 190326)
Warm up:
Cardio
Double-under practice
WOD: 20 min AMRAP
Rx:
64 Double-unders
32 KB Swings (53/35)
8 Strict Pull-ups
2min Rest
Scaled:
64 Jump Rope
32 KB Swings (25/15)
8 Ring Rows
Sport: Perform Rx with unbroken sets
Mobility:
Calf Pole
DD/Cob...
(Compare to 190325)
Warm up:
Cardio
Mobility
Barbell Warm up
WOD: 7 Rounds for weight + Reps
Rx & Sport:
5RM Front Squat
Max T2B
*Your score is your best 5RM Front Squat weight + all your T2Bs
Scaled:
5 RM Front Squat
Max Hanging Knee Raises
*Your score is your best 5RM F...
9am WOD: In teams of 2 for time
150 Wallballs
150 Cal Bike/Row
27 Shoulder to O/H (135/95)
21 Shoulder to O/H (165/115)
15 Shoulder to O/H (185/125)
9 Shoulder to O/H (205/145)
11am WOD:
75 Wallballs
75 Cal Bike/Row
16 Shoulder to O/H (135/95)
12 Shoulder to O/H (165/115)
...
(Compare to 190320)
Warm up:
Cardio
Barbell Warm up
Dry Run
WOD: EMOM for 20min
Rx:
1 Ring Muscle-up
2 Hang Power Cleans (185/125)
3 Burpees Over Bar
Scaled:
1 Burpee Pull-up
2 KB Swings (Heavy for you)
3 Burpees
Sport:
1 Ring Muscle-up
2 Hang Power Cleans (225/155)
3 Bur...
(Compare to 190319)
Warm up:
Cardio
Mobility
Barbell Warm up
Skill/Strength:
5-5-3-3-1-1-1 Back Squats
WOD: 6 min AMRAP
Rx:
12 Thrusters (95/65)
12 Cal Row
Scaled:
12 Thrusters (35/15)
12 Cal Row
Sport:
12 Thrusters (115/75)
12 Cal Row
Mobility:
Circle-up
Quad LAX
(Compare to 190321)
Warm up:
Cardio
Performance Points/Practice
WOD: 5x 3min AMRAPs with 3min Rest Between
Rx:
400M Row
30 Sit-ups
Max Double-unders
Scaled:
350M Row
20 Sit-ups
Max Jump Rope
Mobility:
Circle-up
Calf LAX
(Compare to 190318)
Warm up:
Cardio
Shoulder Progressions
WOD: With constant motion, for quality NFT
Rx & Sport:
25, 20, 15, 10 Single-arm Dumbbell rows each arm
15, 12, 9, 6 Strict Ring Dips
*100’ Sled Push and 30 Air Squats after each round
Scaled:
25, 20, 15, 10 Single-...
Warm up:
Cardio
Mobility
Barbell Warm up
Skill/Strength:
5x3 Pause O/H Squats
WOD: 4 Rounds for time
Rx:
250M Row
5 O/H Squats (115/75)
200M Run
5 O/H Squats (115/75)
Scaled:
250M Row
6 O/H DB Lunges
200M Run
6 O/H DB Lunges
Sport:
250M Row
5 O/H Squats (155/105)
200M Ru...
Warm up:
Cardio
Dynamic Warm up
Dry Run
Skill/Strength:
POST WOD EMOMx12
Odds: 5 Strict Press
Evens: Run/Bike/Row/Ski depending on weather
WOD: 1 round for time
Rx:
60 Wallballs (20/14)
40 Dumbbell Snatch (50/35)
120 Double-unders
12 Ring Muscle-ups
Scaled:
60 Air Squats
...
(Compare to 190314)
Warm up:
Cardio
Gymnastics Skill Work
WOD: Part A: 16 Min AMRAP
3, 6, 9, 12, 15, etc
Cal Row
T2B
*Scale with T2P or Hanging Knee Raises
WOD Part B: 10min AMRAP
Accumulate Max seconds L-sit
*Every time you break, perform 30’ HS
Walk
*Scaled with plank a...
Warm up:
Cardio
Barbell Warm up
Dry Run
WOD: 4x3 min AMRAP with 3 min Rest between
Rx:
15/12 Cal Bike Buy-in
AMRAP #1:
7 Squat Cleans (135/95)
6 Strict Pull-ups
AMRAP #2:
5 Squat Cleans (165/115)
6 Strict Pull-up
AMRAP #3:
3 Squat Cleans (185/125)
6 Strict Pull-up
AMRAP #...