WOD 230317

For time:3 rounds 20 front rack step lunge 50/35 20 m hsw// 5 box around the world Rest 90″ 3 rounds 20 wallball 9/6 kg 50 DU Rest 90″ 3rounds  20 alternate pistols 5 Rope climb

WOD 220317

With running clock (use 50% c&j)For 3 sets every 90″ perform 5 Power clean 5 hang squat clean 5 push jerk Rest 1′ change wights (restart 5:30) For 3 sets every 60″ perform (use 60%) 3 power clean  3 hang squat clean 3 push jerk Rest 1′ change weights (restart 9:30) For …

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WOD 210317

GYMNASTICS:FIND YOUR MAX UB PULLUPS (ANYSTYLE) Rest 3′ Then: OTM (20′ max) perform 50% of your max ub  Then 40% Then 30% When you don’t keep more the % you have finish the session

WOD 180317

Death by TTB:Min 1: 1 burpees TTB Min 2: 2 burpees TTB Min 3: 3 burpees TTB … … Note: bar should be around 6 inches higher than fingertips.

WOD 160317

“AIR FORCE” For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The …

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WOD 150317

Conditioning:3 rounds: (27′ interval training) 2:00 on  250 m row AMRAP 20 air squat  20 Push ups 1:00 off 2:00 on 200m run  50 DU Max reps strict press 2x@x20/10 1:00 off 2:00 on  100 DU AMRAP 20 Box jumps over 20 push ups 1:00 off