Monthly Archives: March 2019

WOD for 3.20.19

Strength:
1) Floor Press
4x5 - Moderate to Heavy

2) Pendlay Rows
4x5 - Moderate



Metcon:

15min AMRAP
1 Rope Climb
15 Burpee Box Jump Overs
1 Rope Climb
15 Plate Sit-ups

WOD for 3.19.19

Strength:
Front Squats
18min E3MOM
8 Front Squats @ Moderate Intensity

*Every 3 minutes perform 8 front squats



Metcon:

10-20-30-40-50
Body Squats
Double Unders

WOD for 3.18.19

Strength:
Clean and Jerk
1) 5x3 Power Cleans
*3 Count Hold at the knees

2) 3x 1 Squat Clean + 2 Push Jerks




Metcon:
21-15-9
Toes to Bar
Dead Lifts (225/155)

WOD for 3.16.19

Strength:


Metcon:
Slog:
Buy In:
50 Wall Balls (20/14)

50 Burpees
800m Run

40 Box Jumps
600m Run

30 Dead lifts (185/155)
400m Run

20 Toes 2 Bar
200m Run

50 Wall Balls (20/14)