Strength:

Deadlift 3×3 (across)

 

Conditioning:

For time:

15 Power Cleans, 135/95 lbs  (Rx+ 165/115)

10 Box Jumps, 24/20 in

1 Ring Muscle Up

12 Power Cleans, 135/95 lbs

10 Box Jumps, 24/20 in

2 Ring Muscle Ups

9 Power Cleans, 135/95 lbs

10 Box Jumps, 24/20 in

3 Ring Muscle Ups

6 Power Cleans, 135/95 lbs

10 Box Jumps, 24/20 in

4 Ring Muscle Ups

3 Power Cleans, 135/95 lbs

10 Box Jumps, 24/20 in

5 Ring Muscle Ups

 

Level 1: Do ring row + box dip for each muscle up round (1+1, 2+2..etc)

Level 2: Strict Pull Up + Ring Dip

Level 3: Strict Chest-to-bar + Ring Dip or Jumping Ring Muscle Up

Rx+: Ring Muscle Up + 165/115 lbs

March 6, 2017

WOD for Monday 3/6/2017

Strength: Deadlift 3×3 (across)   Conditioning: For time: 15 Power Cleans, 135/95 lbs  (Rx+ 165/115) 10 Box Jumps, 24/20 in 1 Ring Muscle Up 12 Power […]
March 3, 2017

WOD for 3/3/2017

CrossFit Games Open 17.2 As many reps as possible in 12 mins of: 2 Rounds of: Dumbbell Front Rack Walking Lunge, 50/35 lbs, 50 ft 16 […]
March 2, 2017

WOD for Thursday 3/2/2017

ROMWOD  or Accessory Conditioning:  Every 1 min for 25 mins, alternating between: Min 1: Wall Sit, 20/14 lbs, 40 secs Min 2: 12/10 Row Calories Min […]
March 1, 2017

WOD for 3/1/2017

Conditioning: 5 rounds for time of: Run, 400 m 5 Toes-to-bars 10 Deadlifts, 115/85 lbs 5 Toes-to-bars 14 Front Rack Lunges, 115/85 lbs