WOD

WOD 3/23/17

Thursday, March 22nd

Part A: 20 minutes of Mobility

Part B: 7 Rounds for time
5 pull ups
10 push ups
15 air squats

Part B1: 20 min amrap
“Cindy”
5 Pull ups
10 push ups
15 air squats

WOD 3/22/17

Wednesday, March 22nd

Part A: Every 90s for 9 minutes.
(starting at 60% and building up)
Clean lift off+ Full Clean
(The clean lift is when you stop just below the knee)

Part B: For time
400m run
30 reverse lunges(total)(95/65)
20 TTRings
10 clean complexes(hang clean + power clean+squat clean)(95/65)
20 TTRings
30 Reverse lunges(total)(95/65)
400m run

WOD 3/20/17

March 20th WOD

Part A: 5 Sets
6 KB Bulgarian Split Squats(each leg)
20 Hollow Body Rockers
6 Single Arm DB Bench Presses(each arm)
1 min Shoulder Plank

Part B: Ring MU Technique and Drills

Part C: 4 Rounds for time
20/15 Cal Row
1 Shuttle Sprint
3 Ring MU

WOD 3/20/17

Monday, March 20th

Part A: Double under skill work

Part B: For Time
20-15-10-5 Thrusters(95/105/115/135)(65/75/85/95)
50-40-30-20-10 Double unders
50-40-30-20-10 Abmat sit ups
5-10-15-20 Burpee Pull Ups

WOD 3/16/17

Thursday, March 16th
Part A: 20 minutes of Mobility

Part B:
21-18-15-12-9
Cal Row/AB
KB Swings(24/16)

or

Part B1:
100 Sit ups
then
5 Rounds
16 KB snatches(24/16)
15 Push Ups
15 Box Jumps(24/20)
then
100 sit ups

WOD 3/15/17

Wednesday, March, 15th

Part A: Last Man/Woman Standing
-Every minute on the minute until unable to complete or 5 minutes
10 Back Squata(155/105)(From Ground)
-Every minute on the minute until unable to complete or 5 minutes
12 Pull Ups
-Every minute on the minute until unable to complete or 5 minutes
60 Beaded Speed Steps
-Every minute on the minute until unable to complete or 5 minutes
20 Wall Balls(20/14)

Part B: 3 sets
-RDL x 8
-Bulgarian Split Squats x 8
-Banded Triep Pull downs x 25

WOD 3/14/17

Tuesday, March 14th

Part A: Every 90s for 9 minutes
Hang Clean + Clean

Part B: 10 minute AMRAP
750m row buy in
Remainder of time get as far as possible
in ladder:
2,4,6,8,10……
Pwr Cleans(155/105)
HSPU