2.15.18 Wicked Wednesday

A. Group warm up B. 3 – 100m sprintsstop just before the dip 🙂 walk back C. For time: *25 minute time cap* 60/50 cal row400m run200m sandbag carry 100/503/2 rope climbs *share rope* 30/25 cal row200m run100m sandbag carry 5/3 wall walks Scale for rope climb...

2.16.18 Grid

A. Group warm up B. WOD demo C. Strength – 15-20 minutes5×5 Floor press5×5 Barbell curls or rows D. 3 roundsAMRAP 3 Cal row AMRAP 2Sit ups AMRAP1Ring dips rest 2 minutes between rounds Source: Workout Of The...

2.14.18 Open 16.1

A. Group warm up B. WOD demo/break to find WOD weight C. 20 minute AMRAP• 12 overhead lunge steps (in place) 95/65• 8 burpees• 12 overhead lunge steps (in place)• 8 chest-to-bar pull-ups Scale options:• 12 front rack lunge, KB FRL, body weight lunge• 8 burpees• 12...