Wednesday, 3/6/19

WOD

12 Minute AMRAP:
300m Row
12 Bar Facing Burpees
12 Thrusters (95#/65#)

Tuesday, 3/5/19

WOD

For Time:
50’ DB Overhead Walking Lunge (50#/35#)
30 Pull Ups
50’ DB Overhead Walking Lunge (50#/35#)
20 Chest to Bar Pull Ups
50’ DB Overhead Walking Lunge (50#/35#)
10 Bar Muscle Ups
50’ DB Overhead Walking Lunge (50#/35#)

Core Strength

3 Super Sets:
15 GHD Sit Ups
15 Hip Extensions

Monday, 3/4/19

Strength

5 Sets (Every 90 Seconds):
2 Power Cleans
*Drop and reset every rep

WOD

For Time:
30 Calorie Bike
30 Clean and Jerks (135#/95#)
30 Calorie Bike

Friday, 3/1/19

WOD

Open 19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135/85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185/115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225/145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275/175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315/205 lb.

Stop at 20 minutes.

Thursday, 2/28/19

Partner WOD

30 Minute Row for Calories
*Switch every 90 seconds