Delta square with space

WODs


March 03, 2019 Sunday

Teams of 2 Rest 4:00 after


March 02, 2019 Saturday


March 01, 2019 Friday


February 28, 2019 Thursday

Teams of 3 Alternating Rounds


February 27, 2019 Wednesday


February 26, 2019 Tuesday

55-60% of 1RM


February 25, 2019 Monday

Weightlifting Monday 🧐

Find 8-10rm 10RM Approximately 75% of 1RM 8RM Approximately 80% of 1RM Pick one or the other not both


February 24, 2019 Sunday

40-minute cap pick one

40-Minute cap Pick one


February 23, 2019 Saturday


February 22, 2019 Friday


February 21, 2019 Thursday

Partner wod Teams of two Both work at the same time Each will complete 100 each simultaneously Then one partner does 20 Toes To Bar while the other 15 C&J Then they switch the other does 20 Toes To Bar and the other 15 C&J


February 20, 2019 Wednesday

3-minutes at each station Enter “1” in the rounds box Then enter total reps in the boxes provided


February 19, 2019 Tuesday

Stamina

2 dumbbells in the thrusters Kipping is allowed in the hand stand push up


February 18, 2019 Monday

AMRAP 20 3:00 on / 1:00 rest Deadlift Box jump Max cal row 3-minutes at each station Enter “1” in the rounds box Then enter total calories in the boxes provided


February 17, 2019 Sunday


February 16, 2019 Saturday


February 15, 2019 Friday

2 dumbbells on the hang power cleans

Warm Up Sets 5 @55 5 @65 4@75 3@85 1@95 1@100+%


February 14, 2019 Thursday

Teams of 2 120/80 cal row 100 heavy wall ball (30/20) 80 box jump over (24/20) 60 deadlift (185/125) 40 dumbbell squat clean (50x2/35x2) 20 cal ski 30-Minute Cap


February 13, 2019 Wednesday

3 position clean (ground up) 3-5 sets at 80%

AMRAP 12 Teams of 2 30 Power clean (95/65) AMRAP cal bike Then switch 20 Power clean (135/95) AMRAP cal bike Then switch 10 Power clean (185/125) AMRAP cal bike Then switch Max cal bike in the time remaining Two Separately scored events in beyond the white board The first is time to complete all the power cleans, second scored event is the total amount of calories (allow roll over)

AMRAP 12 Teams of 2 30 Power clean (95/65) AMRAP cal bike Then switch 20 Power clean (135/95) AMRAP cal bike Then switch 10 Power clean (185/125) AMRAP cal bike Then switch Max cal bike in the time remaining Two Separately scored events in beyond the white board The first is time to complete all the power cleans, second scored event is the total amount of calories (allow roll over)