Tuesday 2.19.2019 “Nasty Girls” 3 rounds for time of: • 50 Squats • 7 Muscle-ups • 135 lb Hang power cleans, 10 reps
Monday 2.18.2019 Every minute on the minute for 15-minutes Shoulder to Overhead, 1-rep **Athletes may pick their starting load and must increase in load every round. If athletes miss that load, they must remain at that load until the rep is completed.
Friday 2.15.2019 Complete as many reps as possible in 7-minutes Double Unders, 5-10-15-20-etc. Toes-to-Bar, 3-6-9-12-etc. Then, in 7-minutes establish a 1-rep max Clean & Jerk
Wednesday 2.13.2019 5 Rounds 12 Power Snatch, 135-lbs/95-lbs 12 Chest-to-Bar Pull-ups
Tuesday 2.12.2019 Alternate movements and complete for time: Thrusters 21-18-15-12-9-6-3 Deadlifts 3-6-9-12-15-18-21 Thruster Loads: M: 75-95-115-135-155-175-195 W: 55-65-75-95-105-115-125 Deadlift Loads: M: 315-275-255-225-185-155-135 W: 225-205-185-155-125-105-95 **Athletes are allowed to help change loads during the WOD
Monday 2.11.2019 For Time Bar-Facing-Burpees, 120-reps
Friday 2.8.2019 10 to 1 Push ups Dips 1 to 10 Clean and Jerk 95-lbs/55-lbs The WOD should be done as follows: 10 Push up 10 Dip 1 Clean and Jerk 9 Push ups 9 Dips 2 Clean and Jerks and so on…
Thursday 2.7.2019 3-minutes to establish Max Reps Back Squat 315-lbs/205-lbs Rest 1-minute 3-minutes to establish Max Reps Box Jumps 24-in./20-in. Rest 1-minute Max Reps Handstand Push-Ups
Wednesday 2.6.2019 For Load: Snatch Pull + Hang Snatch + Snatch + Overhead Squat
Tuesday 2.5.2019 For Time: 30 Bar Muscle-Ups