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

Dissected Kelly

IMG_0082

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.

Plate Love

RED (RX):
5 Rounds for Time:
10 OH Walking Plate Lunges (45/25 lb.)
30 sec. Plate Squat Hold
10 Plate Thrusters

WHITE:
5 Rounds for Time:
10 OH Walking Plate Lunges (25/15 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

19.2…it’s a repeat

RX:
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135/85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185/115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225/145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275/175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315/205 lb.

Stop at 20 minutes.

SCALED:
Beginning on an 8-minute clock, complete as many reps as possible of:
25 hanging knee-raises
50 single-unders
15 squat cleans, 95/55 lb.
25 hanging knee-raises
50 single-unders
13 squat cleans, 115/75 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
11 squat cleans, 135/95 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
9 squat cleans, 155/115 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
7 squat cleans, 185/135 lb.

Stop at 20 minutes.

The Eve of 19.2

IMG_9922RED (RX):
For Time:
60 Toes-to-Bars
**Every time you drop, perform 10 Weighted Sit-ups (with a MB, 20/14)

SCALED:
For Time:
60 Lying Toes to Bar
**Every time you drop, perform 10 Sit-ups

We will be beginning a March Ab Madness Challenge. More details coming soon. Be sure to log your score on this wod. It will be the benchmark for the start and end of the challenge. 

Gnarly Triplet

RED (RX):

AMRAP in 20 Minutes:

20 Lateral Burpees Over the Barbell

20 KB Swings (24/16 kg)

10 Shoulder-to-Overhead (155/105 lb.)

WHITE:

AMRAP in 20 Minutes:

20 Lateral Burpees Over the Barbell

20 KB Swings (24/16 kg)

10 Shoulder-to-Overhead (115/75 lb.)

BLUE:

AMRAP in 20 Minutes:

20 Lateral Burpees Over the Barbell

20 KB Swings

10 Shoulder-to-Overhead

Everyone’s Favorite

RED (RX):
4 Minute AMRAP X 3:

Row 40/30 Cal.
With time remaining in 4 min.,
perform max reps Alt. DB Turkish Get-ups (50/35 lb.)
Rest 1 min.

WHITE:
4 Minute AMRAP X 3:

Row 40/30 Cal.
With time remaining in 4 min.,
perform max reps Alt. DB TurkishGet-ups (40/25 lb.)
Rest 1 min.

BLUE:
4 Minute AMRAP X 3:

Row 30/20 Cal.
With time remaining in 4 min.,
perform max reps Alt. DB Turkish Get-ups
Rest 1 min.