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
Uncategorized
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”)
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
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