“PEAS IN A POD 2019”

March 20th, 2019 Posted by No Comment yet

12 Min EMOM

60 Double unders
10 X Sots Press
15 Cals
10 strict T2B

“Peas in a POD”

P1* 50 Wall Balls
p2* 50 Box Jumps
P1* 20 Pull Ups
p2* 20 T2B
P1* 50 Double Unders
p2* 20alt Pistols
P1* 20 OH Squats
p2* 20 Thrusters
p1* Ring Dips
p2* 20 HSPU
25 Min Cap
2 Min rest
3 Min ME S2OH
1 working at a time
RX = 60/40

“RETIREMENT”

March 19th, 2019 Posted by No Comment yet

Bench Press 3RM
Build weight to find 3RM
alt ** 10 squat JUMPS HIGH!

“Retirement”

21*15*9
Hang Squat Cleans
Bar Hops
* = 50 Double Unders
15*9*6
S2OH
W.P Sit Up
*= 30 Double Unders
9*6*3
Hang Squat Snatch
B.O.B
* = 20 Double Unders
RX = 50/35 – 30 Min Cap

“THE DRAGON”

March 18th, 2019 Posted by No Comment yet

1 Min ME STRICT HSPU
1 Min REST
1 Min ME Ring Dips
1 Min REST
2 Rounds
50 Air Squats* 10 M lunge* 50
Air Squats x two rounds

“The Dragon”

20 Min AMRAP
4 Deadlift
3 Cleans
2 S2OH
1 Front squat
30 Double unders
20 Box Jumps
10 Pull Ups
5 T2B

RX 70/50 – Box 24/20

19.4

March 17th, 2019 Posted by No Comment yet

19.4

“19.4”

March 15th, 2019 Posted by No Comment yet

19.4

“KAPOW”

March 14th, 2019 Posted by No Comment yet

Push Jerk 3 RM

“Kapow”

50 KB Swings
50 Goblet Squats
50 Double unders
40 Russian Twists
40 KB Snatches
75 Double unders
30 KB OH Squats
30 Push Press (double arm)
100 Double unders
20 KB V Ups
20 KB Thrusters

RX 24/16 – 25 Min Cap

“DUPLEX”

March 13th, 2019 Posted by No Comment yet

In Pairs 5 x 5 Seated Box Jumps
Alt with 5 x ME Strict HSPU

” Duplex”

21*15*9
Box Jumps
Pull Ups
15*9*3
Snatches
Ring Dips
9*6*3
Clusters
T2B
RX 60/40 – Box 28/24
25 min Cap

“BLUE GOOSE”

March 12th, 2019 Posted by No Comment yet

5 x 5 Heavy Back Squat
Alt with 5 x ME Strict-seated KB S2OH
both arms

“Blue Goose”

In Pairs
5 Min ME Cals
1 Min Change over
5 Min Thruster Ladder-2,4,6,8
1 Min Change over
5 Min ME Wall Ball Sit Ups RX 6kg
1 Min Change over
5 Min ME S2OH

1 working at a time
RX 50/35

“BLEACH”

March 11th, 2019 Posted by No Comment yet

B.O.B 1 Min ME
1 Min Rest
Thrusters 1 Min ME
1 Min Rest
Two rounds

“Bleach”

50 Wall Balls
40 Press Ups
30 Squat Cleans
20 HSPU
10 Snatches
5 M Up-10 C2B- 15 Jumping C2B
10 Clusters
20 Pull Ups
30 OH Squats
40 Burpees
50 Cals

RX 50/35 – 9*6WB
30 Min Cap

“19.3”

March 10th, 2019 Posted by No Comment yet

19.3