RED (RX+):
21-15-9 for Time:
DB Thrusters (55/35 lb.)
Chest to Bar Pull-ups
WHITE (RX):
21-15-9 for Time:
DB Thrusters (55/35 lb.)
Pull Up
BLUE:
15-9-6 for Time:
DB Thrusters (scale weight as needed)
Jumping Pull Ups or Banded Pull Ups
*Compare to March 25, 2018. Last time we did not have the RX+ option. Scale Up if you feel as though you can destroy it 🙂
RED (RX):
AMRAP in 16 Minutes:
50 Double-unders
10 SDHP (135/95 lb.)
*Finisher of 1 min. Weighted Planks – 5 Sets
WHITE:
AMRAP in 16 Minutes:
30 Double-unders
10 SDHP (95/65 lb.)
*Finisher of 1 min. Weighted Planks – 5 Sets
BLUE:
AMRAP in 16 Minutes:
75 Single Unders
10 SDHP (scale weight appropriately)
*Finisher of 1 min. Weighted Planks – 5 Sets
RED (RX):
10 Rounds:
Perform 1 round every 90 sec.
10 Abmat Sit Ups
10 Alt. Reverse Lunges
10 Box Jumps (24/20 in.)
WHITE:
10 Rounds:
Perform 1 round every 90 sec.
8 Abmat Sit Ups
8 Alt. Reverse Lunges
8 Box Jumps (24/20 in.)
BLUE:
10 Rounds:
Perform 1 round every 90 sec.
6 Abmat Sit Ups
6 Alt. Reverse Lunges
6 Box Jumps (24/20 in.)
**It is highly suggested that you scale this WOD and complete a long stretching/mobility session after due to 19.4 tomorrow 🙂
RED (RX):
For Time:
800-m Run
20 OH Squats (115/75 lb.)
1-k Row
20 Power Snatches
40/30 Cal. Assault Bike
20 Hang Power Cleans
Strength:
Split Jerk
3-3-3-3-3
Metcon:
EMOM for 8 Minute:
5 Strict Pull-ups (Scale to Kipping, then Jumping Pull-ups.)
2 Split Jerks, 135/95
RED (RX):
5 Rounds for Time:
5 Deadlifts (275/185 lb.)
30 sec. Barbell Hold at top of Deadlift
12 Burpees Over the Bar
15 KB Goblet Squats (24/16 kg)
WHITE:
5 Rounds for Time:
5 Deadlifts (205/135 lb.)
30 sec. Barbell Hold at top of Deadlift
12 Burpee Over the Bar
15 KB Goblet Squats (24/16 kg)
BLUE:
5 Rounds for Time:
5 Deadlifts
30 sec. Barbell Hold at top of Deadlift
10 Burpee Over the Bar
10 KB Goblet Squats
RED (RX+):
AMRAP in 10 Minutes:
30 Double-unders
20 Push-ups
10 Back Squats (155/115 lb.)
WHITE (RX):
AMRAP in 10 Minutes:
30 Double-unders
20 Push-ups
10 Back Squats (135/95 lb.)
BLUE:
AMRAP in 10 Minutes:
30 Single Unders or Fast Feet
15 Push-ups
10 Back Squats
RED (RX):
AMRAP in 20 Minutes:
Run 200 m
15 Wall Balls (20/14 lb.)
15 Box Jumps (24/20 in.)
Run 200 m
15 Box Jumps
15 Wall Balls (20/14 lb.)
WHITE:
AMRAP in 20 Minutes:
Run 200 m
12 Wall Balls (20/14 lb.)
12 Box Jumps (24/20 in.)
Run 200 m
12 Box Jumps
12 Wall Balls (20/14 lb.)
BLUE:
AMRAP in 15 Minutes:
Run 200 m
10 Wall Balls
10 Step-ups
Run 200 m
10 Step-ups
10 Wall Balls
**Remember, 19.3 WOD will be tomorrow. It’s highly suggested that you take it easy today and do extra mobility.
RED (RX):
5 Rounds for Time:
10 OH Walking Plate Lunges (45/25 lb.)
30 sec. Plate Squat Hold
10 Plate Thrusters
BLUE:
5 Rounds for Time:
10 Walking Plate Lunges
30 sec. Plate Squat Hold
10 Plate Thrusters
RED (RX):
3 Rounds each for Time:
500-m Row
20 Burpees
Rest 2 min.
WHITE:
3 Rounds each for Time:
500-m Row
15 Burpees
Rest 2 min.
BLUE:
3 Rounds each for Time:
500-m Row
10 Burpees
Rest 2 min.
