Tuesday, March 23 2021

Posted by Mandee on March 22, 2021   |   11 Comments



3 Split Jerks   EMOM x 3 min

Rest 2min / add weight

2 Split Jerks   EMOM x 3 min

Rest 2min / add weight

1 Split Jerk   EMOM x 3 min

(from floor)

Main Site WOD

4 Rounds For Time: (16min cap)

400m Run

1min Handstand Hold on wall   RX+ Freestanding Handstand Hold   MRX High Plank Hold

20 Handstand Push-Ups or 20 Push Press   95/65lbs   RX+115/75   MRX 75/55

Core & Shoulder Development

30 Right Knee to Left Elbow Plank Tucks

15 Barbell or PVC Sotts Press (snatch grip)

30 Left Knee to Right Elbow Plank Tucks

15 Evil Wheels

11 responses to “Tuesday, March 23 2021”

  1. Mandee says:

    Luciana looking like a lean, mean, barbell push-up machine! This lady is easy to talk to and easy to love. She works super hard and has a great perspective on how fitness fits into her life. She’s a great person inside and outside the gym. Keep doing your thing, Luciana! 🙂

  2. Nathaniel says:

    Luciana knows how to throw down and smile before and after. She’s got the right stuff and attitude to go hard, enjoy the gym, and keep a great balance. Shes also got a sneaky sense of humor she lets out when you least expect it, a smile to back it up, and just enough attitude to tackle anything in her way.

  3. Kyle F says:

    Still can’t believe she married me!

  4. Wilma says:

    Great Picture Luciana!

  5. BP says:

    Scaled to Strict Press: 115-155-185
    11:38 RX w/ Press

  6. Tricia says:

    Great pic Luciana! Always killing it and always nice to WOD with Luciana ☺️

  7. CJ VK says:


    11:46 scaled

  8. Chef T says:

    3+1 Rx (5s remaining on wall assisted hold at CAP)
    that was fun but way harder than I expected!

  9. Jason Morgan says:

    13:25 Rx Handstand hold on wall

  10. JJ Millich says:

    Split Jerks from Floor –
    A1: 135-155-170 (3’s)
    A2: 185-195-210 (2’s)
    A3: 225-240-250(x)-245 (1’s)
    B: 11:36, RX (Handstand Hold on Wall)

  11. steve price says:

    A. Warmup: 135 – 165 – 185 – 205 – 225×1 – 225×1
    225×1 – 225×1

    B. 14:53 Rx