Long Haul

WOD for March 11, 2020

WOD
“Long Haul” on the Mass Pike

2 Rounds:
20 Push Press (heavyish)
30 Single DB Box Step Up
40 Burpee
50 Cal Row

Guns n ROWses

WOD for March 6, 2020

WOD
1000m Row Buy In

6 Rounds:
10 Push Up
10 Toes2Bar
10 KB Goblet Squat
10 KB Swing
10 KB Sumo DL High Pull

1000m Row Cash Out

Squats gone Bad

WOD for March 2, 2020

MetCon
3 Rounds, :45 each station, :15 rest between stations
Air Bike
Russian Twist
DBall Slam
Dumbbell Thruster
Atomic Sit Up
Box Jump
Bodyweight Row

Strength/Skill
Front Squat
10 @ 50%
8 @ 60%
5 @ 70%
3 @ 80%
3×3 @ 85%

Black Rose

WOD for February 25, 2020

WOD
Every 4:00, 5 Rounds
50 Double Unders
5 Chest2Bar
5 Power Snatch

Strength/Skills
Work up to 5RM deadlift

Black and Tan

WOD for February 24, 2020

WOD
3 Rounds:
9 Front Squat (Light)
7 Toes2Bar
5 Lateral Bar-over Burpee

30/21 Cal Row

3 Rounds:
9 FS
7 TTB
5 BoB

30/21 Cal Row

3 Rounds:
9 FS
7 TTB
5 BoB