Woman-Makers

DSC_0558RED (RX):
For Time:
100 Double Unders
25 Woman-Makers (50/35 lb.)
100 Double Unders
50 KB Swings (53/35)
100 Double Unders


WHITE:

For Time:
75 Double Unders
25 Woman-Makers (40/25 lb.)
75 Double Unders
50 KB Swings (44/26)
75 Double-unders


BLUE:

For Time:
80 Single-unders
16 Woman-Makers
80 Single-unders
40 KB Swings
80 Single-unders

DB Fran

DSC_0588RED (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 🙂

March Ab Madness

DSC_0596RED (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

Take It Nice and Easy

DSC_0556RED (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 🙂

Nice and Sweaty

DSC_0555RED (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

WHITE:
For Time:
800-m Run
20 OH Squats (95/65 lb.)
1-k Row
20 Power Snatches
40/30 Cal. Assault Bike
20 Hang Power Cleans

BLUE:
For Time:
600-m Run
15 OH Squats
800-m Row
15 Power Snatches
30/20 Cal. Assault Bike
15 Hang Power Cleans

Push-Pull-Squat

DSC_0554RED (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

Bring Sally Up

IMG_9919.jpgRED (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