Thursday Wod 3.21.19

Level 1 20 Minutes AMRAP 2 Strict Pull-ups 4 Squat Snatches 95/65# 10 Calorie Row or Assault Bike Level 2 20 Minutes AMRAP 2 Muscle-ups (Ring) 4 Squat Snatches 135/95# 10 Calorie Row or Assault Bike

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Wednesday Wod 3.20.19

Establish a Heavy 5-Rep Romanian Deadlift 10-8-7-6-5-4-3-2-1 Reps For Time Power Clean Toes To Bar Level 1 – 135/95# Level 2 185/125# Optional Work 3 Tough Sets Glute Ham Raise x 5-6 3 Tough Sets Barbell Hip Thrust x 5-6

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Tuesday Wod 3.19.19

5 Tough Sets Strict Weighted Dip x 5 Level 1 9 Minutes AMRAP 30 Double Unders 8 Pushups Level 2 – 12 Push-ups Per Round

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Monday Wod 3.18.19

20 Minutes To Establish 3 Tough Sets of 3 Front Squat 3 Rounds For Time 21 Pull-ups 15 DB Thrusters 45/30# 50 Meter L-Shoulder DB Carry 45/30# 50 Meter R-Shoulder DB Carry 45/30# 5 Burpee Penalty If DB Touches Ground During Carry Optional Work 6 Minutes Continuous Suitcase Carry Switch Hands Each Minute Choose Something […]

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Saturday Wod 3.16.19

In Partners, 20 Min AMRAP 20 Kettle bell swings 53/35# 20 Box Jumps 24/20” Partner A will run 400 meters while Partner B completes as many rounds/reps of the AMRAP. When Partner A gets back, Partner B runs 400 meters while Partner A picks up where the AMRAP was left off

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Friday Wod 3.15.19

Open 19.4 3 Rounds For Time 10 Snatch 95/65# 12 Bar Facing Burpees Rest 3 Minutes 3 Rounds For Time 10 Bar Muscle-ups 12 Bar Facing Burpees 12 Minute Time Cap Including Rest

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Thursday Wod 3.14.19

15 Minutes E90 Snatch Pull + Snatch 5 Rounds For Time Run 200 Meters 10 Overhead Squats 115/75# 15 Minute Time Cap Optional Work Spend 15 Minute Working Upper Body Mobility Spend 20 Minutes WOrking Lower Body Mobility

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Wednesday Wod 3.13.19

10 Minutes EMOM Deadlift x 3 Use Roughly 75% of Your 1 Rep Max In Partners, For Time Row 5000 Meters (Switch As Needed) Optional Work 10 Minutes EMOM Choose a Number Of Unbroken Muscleups You Can Sustain At The Top of Each Minute

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