March 15, 2019

Strength:

NO STRENGTH

WOD:

OPEN 19.4

March 14, 2019

Strength:

5 ROUNDS:
10 DL (115/75)
8 CAL ROW/AB

WOD:

5 ROUNDS:
15/12 CAL ROW SPRINT
15 UB WB (RX+ 20 UB WB)
*If WB are NOT UB then add 20 DU each time you break to the end of class

March 13, 2019

Strength:

SQUAT CLEAN
5 X 2 @ 60 – 75%

WOD:

4 ROUNDS:
400M RUN
20 AB MAT SIT UPS
15 S2O (95/65)
10 BURPEE BOX JUMPS

March 12, 2019

Strength:

2 SEC PAUSE FRONT SQUAT
6 X 2 @ 60 – 70% 

WOD:

15 MIN AMRAP:
200M RUN
5 SQUAT CLEANS (135/95)
10 C2B (RX+ 5 MU)

March 11, 2019

Strength:

SPLIT JERK
7 X 1 @ HEAVY WEIGHT

WOD:

5 ROUNDS:
9 THRUSTERS (RX 95/65, RX+ 115/75)
200M RUN
8/6 CAL AB
9 BURPEES
*Rest 2 mins

March 8, 2019

Strength:

NO STRENGTH

WOD:

OPEN 19.3

March 7, 2019

Strength:

5 ROUNDS:
10/8 CAL ROW
8 POWER CLEANS (95/65)

WOD:

5 ROPE CLIMBS
50 DU
4 ROPE CLIMBS
50 DU
3 ROPE CLIMBS
50 DU
2 ROPE CLIMBS
50 DU
1 ROPE CLIMBS
50 DU

March 6, 2019

Strength:

SQUAT SNATCHES
5 X 2  @ 60 – 75%

WOD:

FOR TIME:
100 KBS (1.5/1)
1K/800M ROW
70/55 CAL AB
800M RUN
50 DL (135/95)

March 5, 2019

Strength:

10 MIN EMOM
3 FRONT SQUATS @ 70%

WOD:

5 ROUNDS:
10 C2B
10 BURPEES
10 S2OH (115/75)
200M RUN

March 4, 2019

Strength:

PUSH JERKS
4 X 4 @ 60 – 75%

WOD:

50 WALLBALLS (20/14)
25 POWER CLEANS (135/95)
50 WALLBALLS (20/14)

EMOM 5 BURPEES