WOD Blog

Mon, Mar 18

Most Recent Benchmark:
3/1 on Mar 1, 2019 (227 days ago)

3/18


Time
Strength:
3 OHS E2MOM x 8
(16:00)
~55% 1RM
*Highly suggest not going above 55% and using a rack

WOD:
12:00 AMRAP
12 DB Snatches
(Alternating)(50#/35#)*
10 SA DB S2OH
(5/5)(Same DB)**
8 Goblet Squats
(Same DB)

*DB Snatches - use 'Open' standards from previous years in regards to switching the DB in the air/touching at the bottom
**5 Single arm dumbbell shoulder to overhead with non-dominate arm, then 5 with the dominant arm - have them practice cycling before the WOD

Blk - Rx
R2 - 40#/25#
R - 35#/25#
W - 25#/15#
S - scale as needed

100% 0%
1st8 roundsWayne Mon, Mar 18, 2019

Wayne8 rounds  35#

815-516-5064
CrossFit Phoenix 815
93 E Berkshire Dr Unit A
Crystal Lake IL. 60014 (view larger map)