Friday, 3/29/19
Gymnastics
10 Minutes of Muscle Up Skill Work
WOD
3 Rounds:
400m Run
21 Bar Facing Burpees
12 Back Squats (185#/135#)
March 2019
Wednesday, 3/26/19
WOD
Alternating Tabata:
Deadlifts (315#/225#)
Dead Hang From Pull Up Bar
Rest 2 Minutes
Alternating Tabata:
Calorie Assault Bike
Sandbag Hold (150#/100#)
Tuesday, 3/26/19
WOD
18 Minute AMRAP:
50 GHD Sit Ups
75/60 Calorie Row
100 Wall Balls (20#/14#)
150 Double Unders
Monday, 3/25/19
Strength
5 Sets (Every 90 Seconds):
1 Power Snatch
WOD
5 Rounds:
15 Hang Power Snatch (75#/55#)
15 Ring Dips
Friday, 3/22/19
WOD
Open 19.5
For Time:
33-27-21-15-9
Thrusters (95#/65#)
Chest to Bar Pull Ups
*20 Minute Time Cap
Thursday, 3/21/19
WOD
3 Rounds (Every 4 Minutes):
50 Double Unders
25 Hand Release Push Ups
25 Ab Mat Sit Ups
Cool Down
10 Minutes of Mobility/Foam Rolling
Wednesday, 3/20/19
WOD
With a Partner…
20 Minute AMRAP:
400m Run
40 Calorie Bike
20 Dumbbell Box Step Ups (50#/35#)
Tuesday, 3/19/19
WOD
For Time:
500m Row
21 Front Squats (135#/95#)
500m Row
15 Front Squats (135#/95#)
500m Row
9 Front Squats (135#/95#)
Core Stability
L-Sit Hold: Accumulate 2 Minutes
*Rest 30 seconds every time you drop
Monday, 3/18/19
Strength
5 Sets (Every 90 Seconds):
1 Power Clean
WOD
8 Minute AMRAP:
2,4,6,8,10,12, etc…
Deadlifts (225#/155#)
Box Jump Overs (30”/24”)