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March 2019

2019-03-11

WOD Metcon (AMRAP – Reps) AMR 12 Minutes 3 Clean and Jerks 3 Front Squats 100 M Sprint 6 Clean and Jerks 6 Front Squats 100 M Sprint …….. RX(95/65) Count 100 Run as 1 Rep Total: 3, 6, 9, 12 (4 reps + 5 clean and jerks)

2019-03-08

WOD Dirty thirty 30 box jumps (24/20) 30 pull-ups 30 kb swings (35/26) 30 alt lunges 30 k2e 30 push press (empty bar 45#) 30 supermans 30 wall balls (20/14) 30 burpees 30 double unders Time: 23:35 (10 burpees, 20 push-ups subbed for 20 burpees)

2019-03-05

WOD 3 X 5 Min AMRAP 3 Pull ups 6 Push Ups 9 Air squats Rest 1:30 Between Rounds Total: 6 + 2 push-ups | 6 + 3 pull-ups | 5 + 3 squats (17 rounds + 20)

2019-03-03

WOD 20-18-16-14-12-10-8-6-4-2 Wall balls (20/14) Sit-ups Double unders Time: 13:28 Weightlifting Deadlifts 5 x 135, 155, 175, 195, 215 1x 275, 305, 345, 355(f), 350, 352 (pr)