(240) 317-5303

Thursday, 3/21

WOD:
For Time
1-2-3-4-5-6-7-8-9-10
Hang Power Snatch (115/75)
OHS (115/75)
Ring Dips
 
L2: Barbell 95/65
L1: Scale as necessary

Wednesday, 3/20

WOD:
For Time:
60/40 Cal Row
50 Alt Walking Lunge
40 Alt DB Power Snatches (50/35)
30 Burpees
20 Toes To Bar
10 Box Jump Overs (24/20)
 
L2: DB P Snatch 35/25 & Knees to Chest & BJO 20/16
L1: Scale as necessary

Tuesday, 3/19

WOD:
5 Rounds, “On the 5:00”:
15 Barbell-Facing Burpees
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
 Barbell – 135/95
 
L2: Barbell 115/75
L1: Scale as necessary

Monday, 3/18

WOD:
1,000m Run, directly into…
5 Rounds:
10 CTB Pull-Ups
30 Air Squats
Directly into… 1,000m Run
 
L2: 800m Run & Jumping CTB
L1: Scale as necessary

Saturday, 3/16

WOD:
Teams of 3, with a 30:00 Cap:
60/40 Calorie Assault Bike, 75 Power Snatches, 75 Thrusters (75/55)
60/40 Calorie Assault Bike, 60 Power Snatches, 60 Thrusters (95/65)
60/40 Calorie Assault Bike, 45 Power Snatches, 45 Thrusters (115/75)
60/40 Calorie Assault Bike, 30 Power Snatches, 30 Thrusters (135/95)
60/40 Calorie Assault Bike, 15 Power Snatches, 15 Thrusters (155/105)
 
L2: Barbell (65/45) (75/55) (95/65) (115/75) (135/95)
L1: Scale as necessary

Friday, 3/15


Friday, 3/15


Workout 19.4


For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees


Snatch 95/65 lb.
Time cap: 12 minutes


Scaled: Snatch 65/45 & Chin-Over Bar Pull-Ups

Thursday, Pi

WOD:
2 RFT
20 Burpees
20 Cal Bike/Row
20 T2B
20 Cal Row/Bike
20 Push-Ups
20 Cal Bike/Row
20 Box Jumps 24/20
20 Cal Row/Bike
 
L2: Knees to Chest & Box Jumps 20/16
L1: Scale as necessary

Wednesday, 3/13

WOD:
21-15-9:
Deadlifts (225/155)
Overhead Squats (135/95)
 
Cash-Out:
30 Sec Max Cal AB

Tuesday, 3/12

WOD:
3 Rounds:
30 Double-Unders
30/24 Calorie Row/Bike
30 Double-Unders
20 Dumbbell Power Snatches (50/35)
30 Double-Unders
10 Burpee Box Jump Overs (24″/20″)
 
L2: 2:1 SU or 30 Sec DU work & DB P Snatch 35/25 & BBJO 20/14
L1: Scale as necessary