Clean & Jerk for load: #1: 3 reps #2: 3 reps #3: 3 reps #4: 3 reps #5: 3 reps
Happy St. Patrick’s Day Saturday 3.17.2018 Open WOD 18.4 Judging Available 8am-1pm (All Drop-Ins Are Free!)
Open 18.4 •21 deadlifts (weight 1) •21 handstand push-ups •15 deadlifts (weight 1) •15 handstand push-ups •9 deadlifts (weight 1) •9 handstand push-ups •21 deadlifts (weight 2) •50-ft. handstand walk •15 deadlifts (weight 2) •50-ft. handstand walk •9 deadlifts (weight 2) •50-ft. handstand walk Time cap: 9 minutes Rx: Men
Thursday 3.15.2018 3-rounds Max effort every minute on the minute Minute 1 – Assault Bike for Calories MInute 2 – Abmat Sit-up for reps MInute 3 – Ski Erg for Calories MInute 4 – Lunge for steps Minute 5 – Rest
Wednesday 3.14.2018 With a partner, complete as many rounds and reps as possible in 31-minutes 8-reps Cluster, 95-lbs/65-lbs 6 Rope Ascents 15-ft 12 Box Jumps, 24-in./20-in. *Alternate every rep between the partners *A Cluster is a full clean and a thruster combined
Tuesday 3.13.2018 5-minutes to establish Push Jerk 3-rep max Rest 1-minute Then, 5-minute to establish Deadlift 1-Rep Max Rest 1-minute Then, “Karen” 150-Wall Ball Shots 20/14-lbs 10/9-ft 8-Minute Time Cap
Saturday 3.10.2018 Open 18.3 Judging 8am-1pm
Friday 3.9.2018 Open 18.3 2 rounds for time of: •100 double-unders •20 overhead squats •100 double-unders •12 ring muscle-ups •100 double-unders •20 dumbbell snatches •100 double-unders •12 bar muscle-ups Time cap: 14 minutes Rx: Men perform 115-lb. OHS, 50-lb. DB snatches Women perform 80-lb. OHS, 35-lb. DB snatches View full
Thursday 3.8.2018 Every 4-minutes on the 4-minutes for 12-minute Push Press 15-reps, 115-lbs/75-lbs Box Jumps 12-reps, 20″ for all Assault Bike 10-calories/7-calories Post reps completed
Wednesday 3.7.2018 With a partner, complete as many rounds and reps as possible in 20-minutes: 10-reps Alternating w/ Partner Sandbag Burpee Over the Box 20-reps Alternating w/ Partner Sandbag Clean 30-ft Sandbag Carry Men and Women use: 40″ box** Men use: 150-lbs Sandbag Load Women use: 100-lbs Sandbag Load **Hands