WODS: March 2019
Saturday, March 30 2019
Saturday Morning WOD
Friday, March 29 2019
Bringle
10 MIN AMRAP:6 x Handstand Push Up [Strict]
9 x Bar Facing Burpee
6 x Power Snatch (135/95) [155/105]
Thursday, March 28 2019
Pat's B-Day WOD
12 MIN AMRAP:10 x Push Press (95/65) [115/85]
10 x Pull Up [C2B]
200M Run
Wednesday, March 27 2019
Sky High
10 Rounds:3 x Deadlift (275/185) [315/205]
5 x Jump + Touch Target (2ft Above Reach)
50 x Double Under
*15 MIN CAP*
Tuesday, March 26 2019
Bowtruckle
10 MIN EMOM:3 x Power Clean (Touch & Go)
*Post load*
Then
4 Rounds:
15 x Push Up (Feet on Box 24/20)
15 x Box Jump Over (24/20)
*9 MIN CAP*
Monday, March 25 2019
Chase M's B-Day WOD
21-18-15-12-9-6-3Hang Snatch (75/55)
Toes 2 Bar
Wall Ball (20/14) to 10ft
*14 MIN CAP*
Saturday, March 23 2019
Saturday Morning WOD
Friday, March 22 2019
March Madness
10 MIN Every :301 x Clean & Jerk
Then
9-7-5
Bar Muscle Up
Clean & Jerk (185/125) [225/155]
*7 MIN CAP*
Thursday, March 21 2019
Manticore Venom
50 x Back Rack Lunge50 x Push Press
50 x Front Rack Lunge
50 x Push Press
50 x Overhead Lunge
50 x Push Press
*12 MIN CAP*
Rx (75/55)
*15 x Toes 2 Bar every time you drop the bar*
Wednesday, March 20 2019
Jen W's B-Day WOD
3 Rounds:200m Run
*Rest 1 Min
*7 MIN CAP*
3 Rounds:
400m Run
*Rest 2 Min
*12 MIN CAP*
3 Rounds:
15 x Hang Squat Clean (95/65)
20 x Pull Up [C2B]
*9 MIN CAP*
Tuesday, March 19 2019
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
10 MIN AMRAP:21 x Push Up
15 x Deadlift
9 x Back Squat
Rx (155/105)
Saturday, March 16 2019
Saturday Morning WOD
Friday, March 15 2019
Tara Lynn's B-Day WOD
100 x Double Under80 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
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
Run 5k (3.1 Miles)
Tuesday, March 12 2019
Ronan
15-12-9Overhead Squat (135/95) [185/125]
Ring Muscle Up
*10 MIN CAP*
Monday, March 11 2019
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
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
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
10 MIN AMRAP:5 x HSPU [Strict]
10 x Box Jump Over (24/20)
5 x Deadlift (225/155)
Monday, March 4 2019
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*
Saturday, March 2 2019
Saturday Morning WOD
Friday, March 1 2019
Alita
5 Rounds:15 x Deadlift (135/95)
15 x Push Up [HSPU]
15 x Sit Up (PVC)
*12 MIN CAP*
