WOD 20/03/19

Back squat:

3-3-3-3-3

2 rounds for time:

20 toes to bar

10 cal row

20 overhead squat 50/30 kg

10 cal row

20 power snatch 50/30 kg

10 cal row

20 pull ups

10 cal row

WOD 14/03/19

OPEN 19.4
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Rest 3 minutes
Then, 3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

M 95 lb.
W 65 lb.

Time cap: 12 minutes

WOD 13/03/19

Hang snatch:

2 X 10 go every minute @60% +

16 minutes emom( 30″ on/30″ off):

1st: power snatch 40/30 kg

2nd: toes to bar

3rd: thrusters 40/30 kg

4th: double unders

WOD 08/03/19

OPEN 19.3
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

M 50-lb. dumbbell / 24-in. box
W 35-lb. dumbbell / 20-in. box

Time cap: 10 minutes

WOD 06/03/19

10 X 1 High hang clean + 1 hang clean above the knee + 1 clean + 1 split jerk

Go every 2 minutes @ 60%+

15 minutes emom(30″w./30″r.)

1st: dumbbell hang clean and jerk alternating 25/15 kg

2nd: wall ball 9/6 kg

3rd: toes to bar

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