3/5

We are doing .com’s workout because they know what is being released on Wednesday for the first open WOD. Avoid going to “another gym” because you will end up ruining your body for what we have planned this week.

Skill: 15 min
Practice, rope climbs, handstand walks, muscle up transitions, or something else you suck at.

WOD
“Adrian”

Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30/24 box

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3/4

Skill: bear complex
6×3

The WOD is
12 minute AMRAP
Buy in: 400 m run
12 handstand push-ups
24 hang cleans 95/65
(Full depth)
36 double unders

Programming this week will be designed to help maximize out scores for open.

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3/1

30 minute AMRAP
W/partner
10 Deadlift 275/185
26 push-ups
18 box jumps 24/20

2/26

Skill
4x
Run 400m
Rest 2 minutes

WOD 9 minute AMRAP
21 double unders
15 thrusters 95/65

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2/25

Skill: clean(full depth in the catch)
12 minutes

Work up slow to a heavy single.

*full pause in the bottom. Drive hard out of the bottom.

WOD:
40 pull-ups
50 push-ups
60 air squats
40 kb swings
50 wall balls 20/14
60 burpees

22 minute cap

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