WODS: March 2018

CALENDAR VIEW
Friday, March 30 2018
Osho
10 MIN EMOM:
5 x Push Press
*Post Load Used Throughout*

Then

30-20-10
AbMat Situp (w/ PVC)
KB Snatch (24/16kg) *Alternating, From Ground*
Box Jump (24/20)
*12 MIN CAP*
Thursday, March 29 2018
Rajneesh
Rajneesh 5 MIN AMRAP:
15 x Overhead Squat (95/65)
15 x Toes 2 Bar

Rest 3 Minutes

5 MIN AMRAP:
100ft Shuttle Sprint
50ft Burpee Broad Jump
Wednesday, March 28 2018
Nasty Girls
3 Rounds:
50 x Air Squat
7 x Muscle Up
10 x Hang Clean
*12 MIN CAP*
*Scale 2 x Ring Dip or 1 x C2B & 1 Ring Dip*
Tuesday, March 27 2018
Stick Jump
Stick Jump 10-9-8-7-6-5-4-3-2-1
Strict Pull Up
*No Kipping*
*Must Be Unbroken Sets*
*10 MIN CAP*

Then

15 MIN AMRAP:
7 x Deadlift (185/125)
14 x Stick Jump Over (24/20)
7 x Bar Facing Burpee
Monday, March 26 2018
Valerian
100 x Double Under
50 x Sumo Deadlift High Pull (95/65)
100 x Double Under
50 x Hand Release Push Up
100 x Double Under
50 x Wall Ball (20/14) to 11/10'
100 x Double Under
*15 MIN CAP*
Friday, March 23 2018
Open WOD 18.5
Open WOD 18.5 7 MIN AMRAP:
3-6-9-12-15-18-21-...
Thruster (100/65)
Chest 2 Bar Pull Up
Thursday, March 22 2018
Malolo
Malolo 10 MIN EMOM:
5 x Strict Press
*Maintain Same Weight Throughout*

Then

42-30-18
Deadlift (115/75)
Back Squat (115/75)
Toes 2 Bar
*12 MIN CAP*
Wednesday, March 21 2018
The Push
The Push 15 MIN EMOM
1 x Hang Power Snatch

Then

7 MIN AMRAP:
20 x AbMat Situp (w/ PVC)
20 x KB Swing (24/16kg)
20 x Front Rack Lunge (10R/10L) (24/16kg)
Tuesday, March 20 2018
Lincoln's B-Day WOD
Lincoln's B-Day WOD 15 x Clean & Jerk (135/95)
30 x Box Facing Burpee Box Jump Over (24/20)
Then
3 Rounds:
5 x Bar Muscle Up
20 x Ring Push Up
30 x Jumping Air Squat
Then
30 x Box Facing Burpee Box Jump Over (24/20)
15 x Clean & Jerk (135/95)
*14 MIN CAP*
Monday, March 19 2018
March Madness
1-1-1-1-1-1-1-1-1-1 (10x)
Deadlift

Then

8 MIN AMRAP:
5 x Chest 2 Bar Pull Up
10 x Wall Ball (20/14) to 11/10ft
15 x Box Jump (24/20)
Friday, March 16 2018
18.4
18.4 21-15-9
Deadlift (225/155)
Handstand Push Up

Then

21-15-9
Deadlift (315/205)
*50 ft Handstand Walk After Each Set*

*9 MIN CAP*
Thursday, March 15 2018
Ludus
Ludus 5 Rounds:
90 Seconds on, 30 Seconds Off
Max Handstand Walk
*Post shortest distance maintained
*Sub Handstand Hold for Walk

Then

400M Run
42 x KB Deadlift 2 x (32/24kg)
200M Walk 2 x (32/24kg)
400M Run
30 x KB Deadlift 2 x (32/24kg)
200M Walk 2 x (32/24kg)
400M Run
18 x KB Deadlift 2 x (32/24kg)
200M Walk 2 x (32/24kg)
*17 MIN CAP*
Wednesday, March 14 2018
Sorrento
Sorrento 10-8-6-4-2
Squat Clean Thruster (165/105)
*15 x Pull Up After Each Set*   [C2B]
*14 MIN CAP*
Tuesday, March 13 2018
Tara's B-Day WOD
Tara's B-Day WOD 12 MIN AMRAP:
30 x Double Under
10 x Toes 2 Bar
6 x Clean (115/75)
10 x Front Squat (115/75)
Monday, March 12 2018
Ogden
Ogden 3-3-3-3-3-3-3
Deadlift
[] - Strict Pull Up After Each Set
*Must be unbroken. Minimum of 5*

Then

6 MIN AMRAP:
20 x Box Jump (24/20)
30 x Burpee (Open Standard)
40 x Air Squat
Friday, March 9 2018
Open Workout 18.3
Open Workout 18.3 2 rounds for time of:
100 double-unders
20 overhead squats (115/80)
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches (50/35)
100 double-unders
12 bar muscle-ups
*14 MIN CAP*

Thursday, March 8 2018
Anorak
Anorak 20 MIN EMOM:
Squat Clean
5 MIN: 3 x Reps
5 MIN: 2 x Reps
5 MIN: 1 x Rep
5 MIN: 5 x Reps @ Starting Weight
*Rest 1 MIN After Each 5 MIN*

Then

6 MIN AMRAP:
10 x Toes 2 Bar
10 x Clean (95/65)
Wednesday, March 7 2018
Alex Assouad's B-Day WOD
Alex Assouad's B-Day WOD 15 MIN AMRAP:
40 x Wall Ball (20/14) to 11/10ft
40 x Ring Dip
40 x Deadlift (155/105)
*5/3 x Bar Muscle Up Every 3 MIN*
*Starts w/ BMU*
Tuesday, March 6 2018
Aech
Aech 12-9-6-3
Box Jump (30/24)
Snatch
Overhead Squat
Rx(135/95)   [185/125]
*10 MIN CAP*
Monday, March 5 2018
Art3mis
Art3mis 5-5-5-5-5
Deadlift

Then

3 Rounds:
15 x Burpee Chest 2 Bar Pull Up
20 x Hang Clean (115/75)
*13 MIN CAP*
Thursday, March 1 2018
Parzival
Parzival 10 MIN EMOM:
[] x Ring/Bar Muscle Up
*Post # Maintained*
*Scale w/ C2B or Pull Up*

Then

21 x Overhead Squat (95/65)  [135/95]
21 x Bar Facing Burpee
15 x Overhead Squat (115/75)   [165/115]
15 x Bar Facing Burpee
9 x Overhead Squat (135/95)   [205/135]
9 x Bar Facing Burpee
*9 MIN CAP*

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