(240) 317-5303

Saturday March 31st

Hero WOD 'Scooter'

On a 35 Minute clock with a partner, complete AMRAP in 30 minutes of:

30 DUs

15 Pull Ups

15 Push Ups

100M Sprint

(1 partner works at a time through each round)

THEN

5 Minutes to find a 1 rep max partner deadlift.

For Level 2 & 1; multiple scaling options.  Coaches will pair up athletes and scale the time domain/weight/rep scheme.

Thursday March 29th

Strength:

Single Leg Romainian Deadlifts

Using DB or KB, build in weight as form allows to a set of 3 on each leg.

WOD:

3 RFT

20 KB Swings 2/1.5

20 Burpees

20 GHD Sit-Ups

L2: 

1.5/1, Abmat Sit Ups

L1: 

3RFT

10 KB Swings 1/.5

10 Burpees

10 Abmat Sit Ups

Wednesday March 28th

WOD:

L3:

For Time

Row 2,000 meters

100 Wall Balls 20/14

20 muscle-ups

L2: 

For time:

Row 2,000 meters

100 Wall Ball 20/14

2 RDS of:

10 C2B – 10 Strict Ring Dips

L1:

For time:

Row 1,000 meters

50 wall-ball shots 14/10

20 ring rows

Tuesday March 27th

Skill:  

Overhead Squat

WOD:

"NANCY"

5RFT

400M Run

15 OHS 95/65

L3: Rx

L2: 75/55 : 4 RDS

L1: 45/35 : 3 RDS

Monday March 26th

Strength:

EMOM 10

L3: 4 L Sit Pull Ups

L2: 3 Strict Pull Ups

L1: 3 Ring Rows

WOD:

Hereunto called "Lorraine"

Death by…burpees

1 rep in minute 1

2 reps in minute 2

3 reps in minute 3

4 reps in minute 4….

until failure – then rest next minute and continue less 4 reps until last athlete fails

Score: Last rep completed/minute

Saturday March 24th

"FAT AMY" with a partner.

For Time

50 Air Squats

10 Burpees

40 Sit-Ups

10 Burpees

30 Lunges (alternating legs)

10 Burpees

20 Kettlebell Swings (1.5/1 pood)

10 Burpees

10 meter Bear Crawl

10 Burpees

20 Kettlebell Swings (1.5/1 pood)

10 Burpees

30 Lunges (alternating legs)

10 Burpees

40 Sit-Ups

10 Burpees

50 Air Squats

Partners will complete half of each move/rep scheme but only one partner may work at a time; with the exception of the Bear Crawls – BOTH partners will Bear Crawl 10 meters.

Thursday March 22nd


Partner WOD 

Partner 1 will row for 2 minutes

Partner 2 starts 'Annie' while partner 1 is rowing

Partners will switch every 2 minutes until BOTH athletes complete 'Annie' (50-40-30-20-10 Double Unders and Ab Mat Situps)


THEN


Cashout – 10 Junk Yard Dog (Each)


Score is meters rowed & total time to complete WOD and cashout.