MONDAY 3.26.2018 WOD

PART 1 STAMINA 5 RNFT 8-12 Rep Front Squat + :20 Sec of MAX Squat Jumps or Air Squats 12-15 Ring Rows STRENGTH 5 RNFT 3 Rep Heavy Front Squats 8-12 Elevated Ring Rows PART 2 “GLASSFLOOR” (Goal- Enjoy the Leg Burn) STAMINA 4 Rounds For Time 50 DUs or 2x Singles 10...

SUNDAY 3.25.2018 WOD

“COOL RUNNINGS” Team Of 3 2 Rounds (Rest 3 Min After 1st Round) 4 Min Station To Establish Max Reps Station 1 – Cals Row/Ski Erg (Switch Every 10th Cal) 1 Min Rest Station 2 – Sled Push (Switch Every 100 Ft) 1 Min Rest Station 3 – Cal AB (Switch...

SATURDAY 3.24.2018 WOD

PART 1 FITNESS/SPORT “ROCKY’ (Goal-Breathe Through Movements) 25 Min AMRAP (W/ A Partner Break It Up However You See Fit) 400 M Run or 600 M Row 60 AB-Mat Sit-Ups 40 DB or KB Power Cleans 20 Hand Release Push-Ups 400 M Run 60 Med Ball Russian Twists (Feet Elevated) 40...

SATURDAY 3.24.2018 STAMFORD STRONG

External oblique opener External oblique opener with leg raise Bicep opener With a partner 60 heavy sandbag or stone to shoulder cleans. Break up however you would like, just eat the 60 done Sled Sprint & Sandbag Carry 2 Sets of : 100 m sled sprint Directly into:...

FRIDAY 3.23.2018 WOD

PART 1 OPEN WOD 18.5 ( W/ a Judge) SCALE 7 Min AMRAP 3…6…9…12…15… Thruster 65/45 Purple Banded Pull-Up INTERMEDIATE 7 Min AMRAP 3…6…9…12…15… Thruster 75/55 Pull-Ups RX 7 Min AMRAP...