3.29.2018

FUNday

"...let's not make today most days."
                   Dallas Police Chief  David Brown 

Complete the following Double KB Complex 4 Times:
  5 Snatches
  5 Cleans
  5 Russian Swings
  5 S2OH
  5 1arm S2OH (each arm)

*rest as needed between efforts, KB weight TBD

Click here to watch Complex Video



3.28.2018

Thursday

21-15-9 reps for TIME of:
  Back Squats (155/105)
  Chin-UPs

     REST 5 minutes...

21-15-9 reps for TIME of:
  Bench Press (135/65)
  Ring Dips




3.27.2018

Wednesday

AMRAP in 20min of:
  Tower RUN
  10 Toes-2-Bar
  20 Box Jumps
  30m OH Lunges (45/25)


3.26.2018

3.25.2018

Monday

OPEN WOD 18.5... Part II

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

The 7 Habits: Be Proactive, Not Reactive