03/30/2019

WOD

From 0:00-15:00
1000 m Row
1.5 Mile Bike
800 m Run
From 15:00-27:00
750 m Row
1 Mile Bike
600 m Run
From 27:00-35:00
500 m Row
0.5 Mile Bike
400 m Run

03/26/2019

Strength/Skill

5 Rounds @ 3 min
A1. 2 reps Front Squat (3-sec pause)

WOD
AMRAP 15
15/12 Cal Bike
15 Alt. Step Ups (24″/20″)
15 V-Ups
15 Back Squats (115/75)

03/25/2019

Strength/Skill

Deadlift
5 Rounds @ 2:30
4-3-2-2-2

Add weight/round to finish AHAP

WOD

EMOM 20
ODD- 15/12 Cal Row
Alternate Even rounds
Even 1- 14 KBS (70/55)
Even 2- 14 DB Lunges (50/35)

03/23/2019

WOD
For Time
21-15-9 reps of:
Thrusters (95/65)
Pull-Ups
15-12-9 reps of:
Thrusters (115/85)
C2B Pull-ups
12-9-6 reps of:
Thrusters (135/95)
Bar MU’s

03/20/2019

Strength/Skill

Clean n Jerk
5 Rounds @ 1:30
4-3-2-2-2

Add weight per round

WOD

AMRAP 15
2-4-6-8-10-12…
Cleans (135-95)

S2OH
Burpee box jumps (24″/20″)