Month: March 2019

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#)

Thursday, 3/27/19

WOD

8×3 Split Jerks

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”)