WODS: March 2020

CALENDAR VIEW
Tuesday, March 31 2020
Home WOD #12

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

Monday, March 30 2020
Home WOD #11

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.

Saturday, March 28 2020
Home WOD #9

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

Thursday, March 26 2020
Home WOD #8

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*

Wednesday, March 25 2020
Home WOD #7

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*

Tuesday, March 24 2020
Home WOD #6
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
Monday, March 23 2020
Home WOD #5
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
Sunday, March 22 2020
Hero Sunday (Home WOD #4) Kalsu
Kalsu
100 x Thruster (135/95)
*5 x Burpee EMOM*
*Starts w/ 5 x Burpee
Saturday, March 21 2020
Home WOD #3
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
Friday, March 20 2020
Home WOD #2
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
Wednesday, March 18 2020
Sydney O's B-Day WOD
Sydney O's B-Day WOD 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*

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Tuesday, March 17 2020
Open WOD 13.1 (Updated!)
Open WOD 13.1 (Updated!) 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*
Monday, March 16 2020
Parce Domine
Parce Domine 8 MIN AMRAP:
6 x Clean & Jerk (135/95)
30 x Double Under
Tara's Friday the 13th Black Cat B-Day WOD 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*
Thursday, March 12 2020
Gotta Go
Gotta Go 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*
Wednesday, March 11 2020
Harlan Thrombey
Harlan Thrombey 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*
Tuesday, March 10 2020
Edge of Extinction
Edge of Extinction 10 MIN AMRAP
15 x Shoulder to Overhead (115/75)
15 x Toes 2 Bar
Monday, March 9 2020
Benoit Blanc
Benoit Blanc 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*
Friday, March 6 2020
Trevor's B-Day WOD
Trevor's B-Day WOD 3 Rounds:
150 x Double Under
50 x Deadlift (155/105)
100' Handstand Walk
*Sub Bear Crawl for HS Walk*
*14 MIN CAP*
Wednesday, March 4 2020
Tiato
Tiato 5 Rounds:
10 x Squat Clean Thruster (135/95)
400m Run
*18 MIN CAP*
Wednesday, March 4 2020
Kon-Tiki
Kon-Tiki 21-15-9
Hang Snatch (95/65)
Bar Muscle Up
*9 MIN CAP*
Tuesday, March 3 2020
Mocha Joe's
Mocha Joe's 10 Rounds:
15 x Push Up
15 x Wall Ball (20/14) to 10'
*15 MIN CAP*
Monday, March 2 2020
Latte Larry's
Latte Larry's 12 MIN AMRAP:
3 x Muscle Up
6 x Power Clean (115/75)
9 x Handstand Push Up

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