Monday, April 2, 2018

Monday 4/2 WOD

Strength - Squat:
50 Squats at 60ish%
Each time the bar is racked the following is completed
10 jumps lunges
8 plank saws

WOD - DT - 5 Rounds for time:
12 deadlifts (155/105)
9 hang power cleans (155/105)
6 push jerks (155/105)

Monday, March 19, 2018

Monday 3/19 WOD

Strength - Deadlift:
6 sets of 1 rep at 90+%
6 sets of 10/side hip tap to leg raise

WOD....
18.4
For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min

OR....

Alternate WOD - 4 Rounds:
Sled down and back
10 DB clean and press
8/side weighted reverse slider lunges 
6 Dragonflags

Monday, March 12, 2018

FC Snow Day! 3/13

FC will be closed tomorrow 3/13 due to coming snowpocolypse.

WOD:
Shovel for time and finish with 30 burpees and a snow angel!

Monday 3/12 WOD

strength - Deadlift:
4 sets of 3 reps at 87%
4 sets of 8/side banded cross body chops

WOD - 18.3:
2 rounds for time of:
100 single-unders
20 overhead squats
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 chin-over-bar pull-ups
Women perform 35-lb. OHS, 20-lb. DB snatches
Time cap: 14 minutes

Alt WOD - 14 mins AMRAP:
300m Row
25 Wall balls
20 KB swings
15 Ring push ups