Workout of the Day

Friday, March 8th

Open Workout 19.3 For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk 50-lb. dumbbell, 24-in. box (Males) 35-lb. dumbbell, 20-in. box (Women) Time cap: 10 minutes    

Thursday, March 7th

Skill: 5x30sec overhead static holds (focus on pressing tall, armpits out, braced core) WOD: For Time 800m run 21 push press (95/65) 15 burpee to 6″ target 400m run 15 burpee to 6″ target 21 push press (95/65) 800m run

Wednesday, March 6th

Squat mobility – spend 10-15 minutes doing squat therapy against wall, squat holds, extended lizard and pigeon poses. WOD: For time (30 min cap) 75/50 cal bike 125 double unders 2000 meter row 125 double unders 75/50 cal bike

Monday, March 4th

Skill: Snatch Balance 5×3 Strength: 20 min EMOM Minute 0-5: 2 Overhead Squat Minute 5-10: 1 overhead squat Minute 10-15: 2 hang squat snatch Minute 15-20: 1 full squat snatch

*Open 19.2* Friday, March 1st

Open WOD 19.2: Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135/85 25 toes-to-bars 50 double-unders 13 squat cleans, 185/115 lb. If completed before 8 minutes, add 4 minutes… Read more »