Friday, 3/23/18

Open Wod 18.5

7 Minute AMRAP:
3, 6, 9, 12, 15, etc…
Thrusters (100#/65#)
Chest to Bar Pull Ups

Scaled

7 Minute AMRAP:
3, 6, 9, 12, 15, etc…
Thrusters (65#/45#)
Jumping Chin Over the Bar Pull Ups

Thursday, 3/22/18

WOD

For Time:
750m Row
600m Run
500m Row
400m Run
250m Row
200m Run

Wednesday, 3/21/18

Accessory Work

3×10 Bulgarian Split Squats

WOD

5 Rounds:
15 Right Arm Dumbbell Push Press (35#/20#)
15 Ab Mat Sit Ups
15 Left Arm Dumbbell Push Press (35#/20#)
15 Ab Mat Sit Ups

Tuesday, 3/20/18

Skill

5 Minute EMOM:
50 Double Unders

WOD

For Time:
40/35 Calorie Bike
20 Hang Power Cleans (115#/85#)
40 Bar Facing Burpees
20 Hang Power Cleans (115#/85#)
40/35 Calorie Bike

Monday, 3/19/18

Strength

2×10 Back Squat
*Rest 3 minutes between sets

WOD

10 Minute AMRAP:
10 Wall Balls (30#/20#)
3 Muscle Ups
*Increase by 2 wall balls every round