WOD 3-16-18

WOD-Rx’d
21-15-9
Deadlift (225/155lbs) 
Handstand PUs
Then,
21-15-9
Deadlift (315/205lbs) 
50-ft Handstand Walk After Each Set 

(9:00 Time Cap)

WOD-Scaled
21-15-9
Deadlifts (135/95lbs)
HR Pushups 
Then, 
21-15-9
Deadlift (185/135lbs) 
50-ft Bear Crawl After Each Set 

(9:00 Time Cap)


WOD 3-14-18

WOD
Buy-In: Walking Lunges w/Plate Extended @ Chest Level (D&B Parking Lot)

30min EMOM
Minute 1: 8 DB Thrusters
Minute 2: 10 Pull-ups
Minute 3: 12 KB Swings

Cash-Out: Walking Lunges w/Plate Extended @ Chest Level (D&B Parking Lot)

WOD 2-13-18

Strength
Deadlift
5x5x5x5x5 (70% 1-Rep Max)

WOD
25min AMRAP

5 G2OH
10 Pistols (5L/5R)
10 Burpee Box Jumps (perform burpee first and then box jump)
20 Getup Sit-ups (Plate or DB)

WOD 3-12-18

Strength
Bench Press 
10-8-6-4-2 

Interval WOD
90/30
HR Pushups 
KB Swings
Jump Lunge (L)
Jump Lunge (R)
Rebel Rows 
Burpees 
TRX Mountain Climbers
Squat Jumps 
GHD Sit-ups 
Row Machine 
Wallballs
Speed Ropes