March 2021

Friday, March 26, 2021

25 Comments / Workout of the Day (WOD) / By
Workout 21.3
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Rest 1 minute
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Rest 1 minute
15 front squats
30 bar muscle-ups
15 thrusters

Women 65 lb. Men 95 lb.
Time cap: 15 minutes

Then,
Workout 21.4
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk

Time cap: 7 minutes
Time begins immediately following the completion of 21.3, or upon reaching the 15-minute time cap for 21.3.

Friday, March 26, 2021 Read More »

Tuesday, March 23, 2021

22 Comments / Workout of the Day (WOD) / By

Workout 16.3
7 Minute AMRAP:
10 Power Snatches 75/55
3 Bar Muscle-Ups
Scaled
10 Power Snatches 45/35
5 Jumping C2B
Masters
10 Power Snatches 65/45
5 C2B Pull-Ups
ETC… as per Teens, Masters Scaled…
OR
7 Minute AMRAP:
12 Alternating Dumbbell Power Snatches 50/35 RX+ 60/45 MRX 40/25
6 C2B RX+ 3 Ring/Bar Muscle-Ups MRX 6 Pull-ups
Compare to January 20, 2018.

Rest 5 minutes, then:

7 Minute AMRAP:
50 Double-unders
10 OHS 135/95# MRX 95/65#
*Athletes choice on WOD to start with*

Tuesday, March 23, 2021 Read More »

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