WODS: March 2019

CALENDAR VIEW
Tuesday, March 19 2019
Sydney O's B-Day WOD
Sydney O's B-Day WOD 10 Rounds:
5 x HSPU   [Strict]
7 x Clean & Jerk (95/65)
5 x Burpee Box Jump Over (24/20)
*17 MIN CAP*
Monday, March 18 2019
John Paul's Going Away WOD
John Paul's Going Away WOD 10 MIN AMRAP:
21 x Push Up
15 x Deadlift
9 x Back Squat
Rx (155/105)
Friday, March 15 2019
Tara Lynn's B-Day WOD
Tara Lynn's B-Day WOD 100 x Double Under
80 x Box Jump (24/20)
60 x Toes 2 Bar
40 x Clean (115/75)
20 x Strict HSPU
*15 MIN CAP*
Thursday, March 14 2019
Bron-Char
Bron-Char 10 MIN AMRAP:
5 x Clean (135/95)
10 x Box Jump (24/20)
15 x Wall Ball (20/14) to 10ft
Wednesday, March 13 2019
5k
5k Run 5k (3.1 Miles)
Tuesday, March 12 2019
Ronan
Ronan 15-12-9
Overhead Squat (135/95)   [185/125]
Ring Muscle Up
*10 MIN CAP*
Monday, March 11 2019
Yon-Rogg
Yon-Rogg 12 MIN AMRAP:
15 x Deadlift (155/105)
20 x Single Arm Ring Row (10R/10L)
30 x Air Squat
Friday, March 8 2019
Captain Marvel
Captain Marvel 100 x Walking Lunge Steps (45/35)
50 x Ground to Overhead (45/35)
30 x Sit Up (45/35)
20 x Burpee to Plate (45/35)
30 x Sit Up (45/35)
50 x Ground to Overhead (45/35)
100 x Walking Lunge Steps (45/35)
*18 MIN CAP*
Thursday, March 7 2019
Knockturn
3 Rounds:
20 x Thruster (2 x 16/12kg)
10/7 Ring Muscle Up
*9 MIN CAP*
Wednesday, March 6 2019
Second Sons
Second Sons 40 x Sumo Deadlift High Pull (95/65)
40 x Push Press (95/65)
40 x Wall Ball (20/14) to 10ft
40 x Bar Facing Burpee
*100 x Double Under Every 5 Minutes
*Starts with 100 x Double Under*
*15 MIN CAP*
Tuesday, March 5 2019
Green Book
Green Book 10 MIN AMRAP:
5 x HSPU   [Strict]
10 x Box Jump Over (24/20)
5 x Deadlift (225/155)
Monday, March 4 2019
Jughead
Jughead 30 x Back Squat (135/95)
30 x Pull Up
20 x Front Squat
20 x C2B Pull Up
10 x Overhead Squat
10 x Bar Muscle Up
*12 MIN CAP*
Friday, March 1 2019
Alita
Alita 5 Rounds:
15 x Deadlift (135/95)
15 x Push Up   [HSPU]
15 x Sit Up (PVC)
*12 MIN CAP*

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