3/26 WOD

Happy Birthday Colonel and Laurentiu!
warm up – 10 KB swings
2x 20
50 jump jacks
Skillwork – Deadlifts – 3 way x 5
WOD – 3min of : 200 meter r/r
max rep of Frt squat 95/65
then: 15 min AMRAP
9 Deadlifts 135/95
12 HR push ups
30 sit ups

March Challenge – 130 crunches

3/25 WOD

Set your {ace . .
warm up – 10 push ups
20 superman
30 jack squats
40 butterflys crunches
Skillwork – snatch workshop
EMOM – 3 min x5
WOD – buy in row 100 cal
5 rnds of:
10 snatch 96/65
20 slam balls 30/20
cash out row 100 calories

March Challenge – 125 crunches

3/24 WOD

Crain
warm up – 50 jump rope
2x 10 spider crunches
10 lunge with twist
ski wallballll work – kipping practice

WOD – 34 push ups
100 meter sprint
34 deadlift
100 ms
34 box jumps
100 ms
34 clean jerks
100 ms
34 groiner/burpee
100 ms
34 wallball
100 ms
34 pull ups
100 ms
40 min cap

March challenge – 115 crunches

3/23 WOD

15.4 OPEN
warm up – 10×3 each
squats push ups
burpee thrust sit ups
Skill work – Wall HSPU practice
WOD – 8 minutes of:
3 HSPU
3 cleans 185/125
6 HSPU
3 cleans
9 HSPU
3 cleans
12 HSPU
6 cleans
etc . . .
* add 3 HSPU every rnd, 3 cleans every 3 rnds
** Scaled/Masters versions on board

March Challenge – 110 crunches

3/19 WOD

Happy Birthday Mindy!!
Crazy 28’s!!
warm up – 3x
10 Groiners
10 GHD
8 jumping pull ups
WOD – 28 air squats
400 meter r/r/j
28 burpees
400 meter r/r/j
28 OH squats
400 meter r/r/j
28 ring dips
400 meter r/r/j
28 pull ups
400 meter r/r/j
28 butterfly crunches

march Challenge – 95 crunches

3/18 WOD

Hangin’ Tuff
warm up – 400 meter r/r
20 penguins
2x 20 x-outs

Skillwork – hang snatch 3×3

WOD – 25 ring back row
15 R – DB snatch
25 good mornings
15 L – DB snatch
25 RBR
15 power cleans
25 incline push ups
15 R – DB floor press
25 decline push ups
15 L – DB floor press
25 HR push ups
15 floor press

March Challenge – 85 crunches