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WODs


March 21, 2019 Thursday

19.5 Prep

Enter your time including rest 19.5 Prep Bike 1000m @70/60 RPM 3-5 Thruster 3-5 Chest to bar Rest 3:00 500m Ski Erg @ 1:45/2:00 Split 3-5 Thruster 3-5 Ches to bar Rest 3:00 500m Row @ 1:45/2:00 Split 3-5 Thruster 3-5 Chest to bar


March 20, 2019 Wednesday

For Time: 25 Kipping hand stand push up 50 sit up 100 Double Unders 20 strict hand stand push up 50 V-up 100 Double Unders 15 Deficit HAND STAND PUSH UP (5/3’) 50 Hollow Rocks 100 Double Unders 20-Minute Cap 2 red plates for 5 inches 1 yellow + 1 green plate for 3 inches HAND STAND PUSH UP MATRIX Push Up/hand release push up piked hand stand push up (knees on box) Piked HAND STAND PUSH UP (feet on box) 1-2 ab mat kipping hand stand push up 1-2 ab mat strict hspu/kipping hand stand push up strict hand stand push up 5/3 inch hand stand push up deficit hand stand push up can be kipping or strict Weightlifting: Conditioning: WOD Rx Requirements: 
-Open Standards


March 19, 2019 Tuesday


March 18, 2019 Monday

Climbing 15-Minute cap

Threshold Training

EMOMx4 (:45/:15) Cal Ski Rest 1-Minute EMOMx4 (:45/:15) Cal Bike Rest 1-Minute EMOMx4 (:45/:15) Cal Row * pick a number that you think you can sustain but be challenging or go hard on each interval Ex Goal reps per interval 18/15, 15/12, 12/9... * enter total reps in each box per movement


March 17, 2019 Sunday

5-10 pounds heavier than last week

Roy 2.0


March 16, 2019 Saturday


March 15, 2019 Friday


March 14, 2019 Thursday


March 13, 2019 Wednesday

15-minutes Ring muscle up practice/progression

EMOMX10 10 BURPEE BOX JUMP (24/20) (TIME EACH ROUND) * make sure you select each round time when entering your score and not "running clock"


March 12, 2019 Tuesday

climbing

Teams of 2 alternating rounds


March 11, 2019 Monday

EVERY 4 MINUTES FOR 5 ROUNDS 3 BAR MUSCLE UP 6 DEVILS PRESS (50X2/35X2) 9 C&J (135/95) Time Each round • make sure you select each timed round and not running clock when entering scores


March 10, 2019 Sunday

Strength Day

Climbing

Strength Day

Climbing


March 09, 2019 Saturday


March 08, 2019 Friday


March 07, 2019 Thursday


March 06, 2019 Wednesday

Weightlifting Wednesday:


March 05, 2019 Tuesday


March 04, 2019 Monday

Meat Head Monday:

Deadlift E2MO2Mx5 15 Deadlifts @60% +5-10 pounds