W.O.D. 3.31.21

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Establish your 1-rep-max deadlift 

 Then, with a barbell loaded to 50 percent of your max deadlift: 

15 squat cleans for time 

12 squat cleans for time 

9 squat cleans for time 

Rest as needed between each set. 

Your score is your max deadlift load and times for each set of squat cleans.

Community Notes:

Spring is HERE, it's time for a SPECIAL OUTDOOR TEAM WOD at the Lyons Den!

9AM and 11 AM on Saturday at...555 W BEIDLER RD, KING of PRUSSIA

$20 drop in for non-members!

Quote:

 “Don't devalue yourself, you are the world's most precious stone.”

 ― Michael Bassey Johnson

W.O.D. 3.30.21

 

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4 Rounds for time of:

400 Meter Run

50 Foot Handstand Walk

SKILL TEST Cash out:

1000 Meter Row

Quote:

“Magic always happens when you direct your inner powers to the object you want to change.” 

― Bangambiki Habyarimana

W.O.D. 3.29.21

 

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AMRAP in 20 Minutes:

8 Box Step-ups (53#/70# KB)

10 Kettlebell Swings (53#/70#)

12 Wallballs (20/30# to 9/10ft)

14/20 Calories Air Bike

Quote:

“Sometimes it's like: If something terrifies you, you should totally do it BECAUSE it terrifies you. And then you'll do it and you'll realise what you're capable of.” 

― Jonathan Saccone-Joly

21 point 2 - RESULTS

 

Congratulations to TEAM RED for winning the second week of the 2021 OPEN!

CLICK HERE to see the results and overall rankings from 21.2

W.O.D. 3.28.21

AT HOME WOD:

AMRAP in 15 Minutes:

30 Double Unders

10 Dumbbell Renegade Rows (35/50#)

400 Meter Run

Quote:

"Be careful not to take in so many voices that you drown out your own." 

- Steve Jobs

W.O.D. 3.27.21

2 Rounds for time of:

800 Meter Run

15 Sandbag Cleans (100/150#)

30 Box Jumps (20/24")

60 Ab-mat Sit-ups

Quote: 

“The secret to getting ahead is getting started.” 

 ― Mark Twain

W.O.D. 3.26.21

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21.3

For total time: 

15 front squats

30 toes-to-bars

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 bar muscle-ups

15 thrusters

(65/95#)

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3

Time cap: 15 min

21.4

Complete the following complex for max load:

1 deadlift

1 clean

1 hang clean

1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min

Quote:

"Limitations live only in our minds. But if we use our imaginations, our possibilities become limitless." —Jamie Paolinetti

W.O.D. 3.25.21

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3 Rounds for time of:

100 ft Walking Lunge (1 - 35/50# Dumbbell)

75 Double Unders

200 Meter Farmers Carry (35/50# Dumbbells)

Quote:

"When one door of happiness closes, another opens, but often we look so long at the closed door that we do not see the one that has been opened for us."

—Helen Keller

W.O.D. 3.24.21

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For time:

Row 500 meters 

20 Push press (75/115#)

20 Pull-ups

Row 500 meters 

15 Push press (75/115#)

15 Pull-ups

Row 500 meters 

10 Push press (75/115#)

10 Pull-ups

Row 500 meters 

5 Push press (75/115#)

5 Pull-ups

 Quote:

"How wonderful it is that nobody need wait a single moment before starting to improve the world." 

—Anne Frank

W.O.D. 3.23.21

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AMRAP in 7 Minutes:

50 Kettlebell Swings (35/53#)

3 Rope Climbs (20 ft)

Rest 3:00

AMRAP in 7 Minutes:

20 ft Handstand walk

15 GHD Sit-ups

20 Pistols (alternating)

Record total reps for each AMRAP

(5 ft handstand walk counts for 1 rep)

Quote:

"The only person you are destined to become is the person you decide to be." 

—Ralph Waldo Emerson

W.O.D. 3.22.21

 

 

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TEST DAY - RECORD RESULTS

Clean + Front Squat + Jerk

1-1-1-1-1-1-1

Test Day - Cash Out!

400 Meter Timed Run

Quote: 

“The snake which cannot cast its skin has to die. As well the minds which are prevented from changing their opinions; they cease to be mind.” ― Friedrich Nietzsche