3.22.2018

FUNday: OPEN WOD 18.5

OPEN WOD 18.5

AMRAP in 7 minutes of
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups 9 thrusters
9 chest-to-bar pull-ups 12 thrusters
12 chest-to-bar pull-ups 15 thrusters
15 chest-to-bar pull-ups 18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

VARIATIONS
Rx’d: (Ages 16-54) Men use 100 lb. Women use 65 lb.

Scaled: (Ages 16-54)
Men use 65 lb., perform jumping chin-over-bar pull-ups
Women use 45 lb., perform jumping chin-over-bar pull-ups

Masters 55+:
Men use 65 lb., perform chin-over-bar pull-ups Women use 45 lb., perform chin-over-bar pull-ups


3.21.2018

Thursday

4 Rounds for TIME of:
  Anchor RUN
  15 Box Jumps (24/20)




3.20.2018

Wednesday

AMRAP in 7min of:
 15cal ROW
 15 Push-UPs


3.19.2018

Tuesday

Back Squat: 3-3-3-3-3

     then...

EMOM for 12min Complete*:
  1st min- 10 GHD Situps
  2nd min- 7 Burpees
  3rd min- 15 KB Swings (53/35)

*4 sets of each movement

With Power. 
Certainty. 
Trust. 
Confidence. 
Burning Desire. 
Fire. 
Belief. 
Purpose.

3.18.2018

Monday

Take another shot at 18.4

          or complete...

15-12-9-6-3 reps for TIME of:
 DB Hang Clean & Jerks (50/35s)
 Strict Pull-UPs