Wednesday, 21 March 2018



Tuesday, 20 March 2018 WOD

5 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots

Men: 24-inch box, 20-lb. ball
Women: 20-inch box, 14-lb. ball

Tips: This workout is a long met-con. Choose distances, weights, heights and reps that keep you moving for 20-30 minutes.

Monday, 19 March 2018 WOD

Complete as many rounds as possible in 15 minutes of:
3 deadlifts
7 push presses

Men: 225-lb. deadlift, 115-lb. push press
Women: 170-lb. deadlift, 75-lb. push press

Tips: This workout is moderately heavy and very fast. Pick loads that are challenging but still allow you to complete each set unbroken. If you are unsure of loading, go lighter and go faster.

Friday, 16 March 2018 WOD

Complete as many rounds as possible in 12 minutes of:
10 GHD sit-ups or 20 Abmat sit ups
10 left-arm overhead walking lunges (50/35) *DB or KB
10 right-arm overhead walking lunges (50/35) *DB or KB

Tips: Modify this workout so you can complete several rounds quickly and without rest. It should tax your legs and midline while challenging your overhead flexibility. This is a good opportunity for intermediate athletes to get some exposure to the GHD sit-up, but they should do so with caution and be mindful of its potency.



Thursday, 15 March 2016 WOD

Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps

Try to increase the load on each reps.

Tips: Today tests your overhead strength in 3 different exercises, each one progressively more difficult. Newer athletes may perform more reps of the later lifts to practice and improve skill.