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
March 2019
Wednesday, 3/13/19
WOD
For Time:
75/60 Calorie Row
75 Kettlebell Swings (53#/35#)
Core Strength
Alternating Tabata:
Odd: Hollow Body Hold
Even: V-Ups
Monday, 3/11/19
Strength
5 Sets (Every 90 Seconds):
2 Power Snatch
*Drop and reset every rep
WOD
3 Rounds:
20 Bar Facing Burpees
10 Power Snatch (135#/95#)
Friday, 3/8/19
WOD
Open 19.3
For Time:
200′ Dumbbell Overhead Lunge (50#/35#)
50 Dumbbell Box Step Ups (24″/20″)
50 Strict Handstand Push Ups
200′ Handstand Walk
*10 Minute Time Cap
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.