3/21 WOD

Air Assault

Warm up – 50 dubs
20 groiners
10 plank kick throughs
Mobility-
WOD – 3 rnds
100 jump rope
10 pull ups
10 push ups
200 meter run (300 row)
20 wallballs
20 slamballs
400 meter run. (500 row)
30 squats
30 butterfly ab mat

Advertisements

3/20 WOD

final what??

Warm up – 50 m sprint
5 lunge/squat/lunge
50 m sprint
10 push ups
3 rnds
Mobility- Shoulders
Skill- OH Squat. 5,5,3,3,1,1,1
WOD – 5 rnds
10 OH Squats 95/65
10 ring dips
10 box dips (weighted)
10 jump lunges

3/18 WOD

19.4

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees

Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Men snatch 95 lb.
Women snatch 65 lb.
Time cap: 12 minutes

 

option 2 –

Nemesis
Warm up – 10 pull ups
10 wb toss n tap
10 wb clean n press
Mobility- shoulders
WOD- 20 min Amrap
5 C2B pull ups
10 wallballs
15 kB swings
20 ab mat – full sit up

3/13 WOD

Fat Amy

warm up – 100 jumps rope
10 inchworms, marching soldiers, burpees broad jumps
strength -muscle up
WOD – For Time
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats