WOD FOR MARCH 11, 2019

This week is the start of our retesting phase for our strength cycle. You have all been giving such a great effort in your workouts and its time to see the fruits of your labor.

Over the next two weeks you will be seeing some familiar workouts that you tested several weeks ago. You are stronger, fitter and healthier and we have no doubt that you will see nothing but success in your retesting phase.

As far as the back squat, dead lift and split jerk go, you will be testing those 3 weeks from today. But, there is one thing to remember. Just because you are fitter does not mean the times you are hoping for will be handed to you, you will need to fight equally as hard as you did when you first attempted these workouts to get the times you deserve. God speed!


Back squats

5 @ 75%

3 @ 80%

1 @ 85%

1 @ 90%

1 @ 95%

Max @ 85%


"Reality Stone"

For time: 11 minute CAP

75 Wall balls (20/14)

50 Box jumps (24/20)

25 Clean and jerks (165/110) *1 sec pause at the top of each rep



For time:

300 Double unders

50 Burpees

50 KB swings (70/55)

50 GHD sit ups