Cinco de Mayo, 2018 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

“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!!

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

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!!! 

In 8 Minutes:

Deficit Snatch Deadlift (use 10lbs or 15lbs plates to create the deficit)

-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

Run 400m
21 KB Swings
12 Pull-Ups

Monday, April 30th, 2018 WOD

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

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