March 20, 2019

Strength:

1 MILE RUN/2K ROW

WOD:

10 MIN EMOM
RX: 100M RUN
RX+: 200M RUN

THEN..
3 ROUNDS
10 T2B
10 BACK SQUATS (135/95)
10 HSPU

March 19, 2019

Strength:

10 MIN EMOM:
50M RUN + 2 FRONT SQUATS @ 70 – 85%

WOD:

5 ROUNDS:
300/250M ROW
200M RUN
1 LAP PLATE PUSH
50 DU
12 BURPEES
*Rest 2 mins

March 18, 2019

Strength:

12 MINS TO BUILD TO A HEAVY COMPLEX:
2 HANG POWER CLEANS + 1 PRESS + 2 PUSH PRESS + 2 SPLIT JERKS

WOD:

FOR TIME:
5 HANG POWER CLEANS (RX 115/75, RX+ 135/95)
10 S2OH
*Rest 3 mins

THEN..
3 MINS MAX CAL AB

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