Cinco de Mayo, 2018 WOD

WOD
In Teams of 2:
Complete the 3 Workouts For Time:

Partner 1: 750m Row
Partner 2: Barbell Front Rack Hold Standing
**each partner must complete workout**

Directly into:

Partner 1: 50 Burpees To Plate
Partner 2: Overhead Barbell Hold
**each partner must complete workout**

Directly into:

Partner 1: 20 Thrusters
Partner 2: Handstand Hold
**each partner must complete workout**

RX: 135/95
L3: 115/80
L2: 95/65
L1: 75/55

 

Courtesy @ JoeBags, Greenwich CF

Friday, May 4th, 2018 WOD


WOD
“Half-Life Murph, then a bit more”

Run 1 mile
50 Pull-Ups
100 Push-Ups
150 Squats
Run 800 meters
*With 20/14 lb vest

Rx: w/vest unpartitioned
L3: w/out vest unpartitioned or w/vest partitioned anyway
L2: BW partitioned
L1: Volume of any movement scaled in any way

Thursday, May 3rd, 2018 WOD

Get It, Meg!!


Strength
Pause Front Squats
4×3, 3×2
*Pause is long enough to halt downward movement, hold bottom position, then stand up.

WOD
Complete 4 Rounds
8 DB Sumo DL High Pull
16 Ice Skaters over DB’s
8 Weighted Sit-Ups

Rx: 40/25
L3: 35/20
L2: 30/15
L1: 25/10

Wednesday, May 1st, 2018

Mags, always doing good work from there! Happy Belated Birthday, Love!!! 

Strength
In 8 Minutes:

Deficit Snatch Deadlift (use 10lbs or 15lbs plates to create the deficit)
4-3-2-1

-2 Minutes break/transition time, into-

On The Minute (4 Minutes) *with the 1 rep weight found above

1 Deficit Snatch Deadlift + 1 Snatch Deadlift
*after the Deficit Snatch DL, step back off of the plates and roll the bar backwards into position for the Snatch DL

WOD
“Helen”
Run 400m
21 KB Swings
12 Pull-Ups

Monday, April 30th, 2018 WOD

Burrffff’Day Bash Boyzzz… then that guy named… Mike.


WOD
Will the Real WOD Father Please Stand Up

Buy in: 23 Partner Candlestick Burpees (partners alternate reps by jump-tagging each other in at the finish of each burpee).

4 Rounds:
30 Unilateral KB Thrusters (Rx 53/35)
34 Toes to Bar
23 Unilateral OH KB Lunge (Rx 53/35)
31 Unilateral Russian KBS (Rx 53/35)

Cash Out: 300 ft. “Loco” motion:
100 ft. Partner Hand Walk
100 ft. KB Goblet Carry
100 ft. KB OH Carry