WOD 03.20.19

Accessory work
Every minute, on the minute, for 16 minutes:
Minute 1 – Dumbbell Shoulder Strict Press x 6-8 reps
Minute 2 – Band Pull-Aparts x 20 reps
Minute 3 – Push Ups x 12 reps (Tempo 1111 – 1 sec down, 1 sec hold at the bottom, 1 sec push up, 1 sec hold at the top)
Minute 4 – Prone Plank x 30-40 seconds

Conditioning
Five rounds for time of
20 Lateral Jumps Over Barbell
10 Dumbbell Push Presses
10 Toes to Bar or Hanging Knee Raises

WOD 03.19.19

Every 2 minutes, for 30 minutes (3 sets of each)
Station 1 – 30 Calories of Assault Bike
Station 2 – 40 Wall Balls
Station 3 – 30 Alternating Dumbbell Snatches
Station 4 – 20 Burpee Box Jump or Step-Overs
Station 5 – 40 Seconds of Side Plank (each side)

Please adjust the repetitions to provide a sufficient challenge to your current ability level. If you find yourself finishing stations with less than 20 seconds to rest, please reduce your repetitions; if you find yourself with more than 50 seconds of rest, please increase the number of repetitions. If you’re not sure what you’re capable of, use the first set as an assessment; go hard for 90 seconds on each station, then try to achieve that number of reps within the two-minute intervals throughout the next two sets.

WOD 03.18.19

Accessory work
Three sets of:
Bulgarian DB Split Squats x 8-10 reps each leg
Rest 45 seconds after each leg
Bent-Over Supinated-Grip Barbell Row x 8 reps
Rest 45 seconds
Nose-to-Wall Handstand Hold or Scaled Hand Stand Hold x 45-60 seconds
Rest 45 seconds

Conditioning
Complete as many rounds and reps as possible in 12 minutes (AMRAP 12)
3 Strict-Handstand Push-Ups or L-Seated Dumbbell Presses
6 Strict Pull-Ups or Scaled Strict Pull Ups
12 Alternating Cossack Squats with Goblet Hold