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”)

Friday, 3/15/19

WOD

Open 19.4
3 Rounds:
10 Snatches (95#/65#)
12 Bar Facing Burpees

Rest 3 Minutes

3 Rounds:
10 Bar Muscle Ups
12 Bar Facing Burpees

*12 Minute Time Cap