WODS: March 2020

Wod:
20 rounds for time:
5 x front squat (50/35)
20 x mountain climber

Skill:
5 x 5 Strict hspu (4 second eccentric)

Endurance
4 rounds
100m
Rest :30
200m
Rest :30
300m
Rest :30
400m
Rest 3 minutes

Wod
12 min amrap
4 x Devils press
8 x Pull up [strict]
20 x Double under
Skill
Single leg deadlifts
5 x 5 (3 sec pause)

Endurance
3 mile run
(Keep track of your pace during each mile)

“Tommy MAC”

2 rounds For time:
12 x Burpees
12 x Thruster (115/75)
12 x Burpee
12 x Snatch
12 x Burpee
12 x Push jerk
12 x Burpee
12 x Hang squat clean
12 x Burpee
12 x Overhead Squat

Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire.

Wod: 42-30-18
Snatch (50/35) alternating
Wall ball (20/14) 10’
Handstand push-up

Skill:
5 x 5 pull up (3 sec pause at top

Ugiger
10 rounds each
15 x push up
15 x V-Ups

Wod:
4 rounds for time
25 x deadlift (2x 50/35)
100 ft farmer walk (2x 50/35)
100 ft front rack walk (2x 50/35)
100ft overhead walk (2x 50/35)

Skill:
5 x 5 ring dip (3 sec pause)

Endurance wod
10 rounds
50 ft burpee broad jump
50 ft sprint
50 ft burpee broad jump
50 ft bear crawl
*rest 90 seconds*

Wod:
40-30-20-10
Ring dip
Lunge (50/35) alternating legs

Skill work:
5 sets
2:00 handstand walk for max distance *rest as needed between sets*
Sub shoulder touches amrap for hs walk

Endurance:
5 rounds
600m run
30 x unbroken thrusters (1minute to complete) 45/35 max!
*1:30 rest after each tound*

12 Minutes to Accumulate as much time as you can of hollow body holds
*every time you break:
15 x med ball clean (20/14#)
*score is total time held in hollow body*

Skill:
Single leg deadlifts
5 x 5 (4 sec eccentric)

Endurance
1600m run (2k row)
*rest 1:30
1200m run (1500k row)
*rest 1:00
800m run (1000m row)
*rest :30
400m run (500m row)

IGTV Video Description

3 Rounds:
20 x Hang Clean & Jerk (50/35) (15R/15L)
15 x Strict Pull Up
20 x Burpee Box Jump Over (24/20)

Skill:
5 x 5 single arm overhead squats (3 sec pause)

Endurance:
5 rounds
600m run (fast)
200 m weighted walk (farmer carry/barbell/dumbbell)
*3 min rest*

IGTV Video Description

Kalsu
100 x Thruster (135/95)
*5 x Burpee EMOM*
*Starts w/ 5 x Burpee

5 Rounds:
30 x Sumo Deadlift High Pull (75/55)
50 x Double Under
*1:00 Plank Hold Every 4 Minutes
*Starts w/ Plank Hold*

Skill:
4 Sets:
15-20 Glute Ham Raise
10-20 Strict HSPU

Endurance:
8 Rounds:
10-15 x Jumping Air Sqat
2 x 100' Shuttle Sprint
100' Walking Lunge
*90 Sec Rest

IGTV Video Description

WOD
15 MIN AMRAP:
10 x Push Up (Feet Elevated 24/20")
20 x Overhead Squat (Unbroken)
10 x Box Step Up (24/20)

Skill
10 MIN EMOM:
Even: 20 x Pistol
Odd: Handstand Walk

Endurance (Row or Run)
3 Rounds:
800m Moderate Pace
200m Sprint
400m Slow

IGTV Explanation

200m Run
10 x Box Jump
10 x Handstand Push Up
400m Run
20 x Box Jump
20 x Handstand Push Up
600m Run
30 x Box Jump
30 x Handstand Push Up
800m Run
40 x Box Jump
40 x Handstand Push Up
*Scale HSPU with Box HSPU or HRPU*
*21 MIN CAP*

Important Gym Message Click Here

17 MIN AMRAP:
40 x Burpee
30 x Snatch (75/55)
30 x Burpee
30 x Snatch (135/85)
20 x Burpee
30 x Snatch (165/115)
10 x Burpee
AMRAP Snatch (210/130)

*All Burpees done to a target 6" above your reach*

8 MIN AMRAP:
6 x Clean & Jerk (135/95)
30 x Double Under

2 Rounds:
75 x Air Squat
50 x Sit Up (PVC)
50 x Clean (24/16kg) 25R/25L
75 x Walking Lunge

Then

33 x Burpee Box Jump (24/20)

*16 MIN CAP*

50 x Box Jump (24/20)
40 x Toes 2 Bar
30 x Handstand Push Up
20 x Deadlift (275/185)
10 x Bar Muscle Up
*12 MIN CAP*

21-15-9
Thruster (95/65)
Bar Facing Burpee
*5 MIN CAP*

At 8:00

21-15-9
Bar Facing Burpee
Thruster (95/65)

*14 MIN TOTAL CAP*

10 MIN AMRAP
15 x Shoulder to Overhead (115/75)
15 x Toes 2 Bar

20 MIN AMRAP:
4 x Ring Muscle Up
5 x Hang Squat Clean (135/95)
6 x Burpee Box Jump Over (24/20)
*400m Run Every 5 MIN*
*Scale MU with 4 C2B & 4 RD*

3 Rounds:
150 x Double Under
50 x Deadlift (155/105)
100' Handstand Walk
*Sub Bear Crawl for HS Walk*
*14 MIN CAP*

5 Rounds:
10 x Squat Clean Thruster (135/95)
400m Run
*18 MIN CAP*

21-15-9
Hang Snatch (95/65)
Bar Muscle Up
*9 MIN CAP*

10 Rounds:
15 x Push Up
15 x Wall Ball (20/14) to 10'
*15 MIN CAP*

12 MIN AMRAP:
3 x Muscle Up
6 x Power Clean (115/75)
9 x Handstand Push Up