Month: March 2018

Friday, 3/30/18

WOD

12 Minute AMRAP:
400m Run
Max Hang Power Snatch (75#/55#)

Thursday, 3/29/18

WOD

Teams of 4…
4:00 AMRAP @ Each Station/1:00 Rest
1) Tire Flips
2) Sled Push
3) Seated Sled Pull
4) Dumbbell Shoulder to Overhead (50#/35#)
5) Single Arm Farmer Carry
6) Wall Balls (30#/20#)

Wednesday, 3/28/18

Accessory Work

3×10 (5 Each Leg) Lateral Step Ups

WOD

For Time:
2-20 Alternating Back Rack Lunges (115#/85#)
1-10 Bar Facing Burpees

Tuesday, 3/27/18

WOD

3 Rounds:
1:00 Calorie Row
1:00 Kb Swings (53#/35#)
1:00 Toes to Bar
1:00 Rest

Core Stability

2x Max Effort Plank Holds
*2 Minute Rest Between Sets

Monday, 3/25/18

Strength

Squat Clean
2×2 @65%
2×2 @70%
2×2 @75%

WOD

5 Rounds:
15 Box Jump Overs (24″/20″)
10 Front Squats (155#/105#)
*15 Minute Time Cap

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