(240) 317-5303

Tuesday 3/10

Ring Dip Progression

:10-:15 hold at the top

:10-:15 hold at the bottom

x3 with 1:30 rest between

WOD

AMRAP 10min

3 Thrusters (96/65)

3 Pull ups

6 thrusters

6 pull ups

9 thrusters

9 pull ups

Continue until time is called

L2: (75/55)

L1: (45/35)

Monday 3/9

Pistol Progression

5×10 Alternating Pistols 

Hands on rig

Or

Band assisted

1:00 rest between sets

WOD

For time

800m Run

12 KB step ups

20 KB swings

400m Run

12 KB step ups

20 KB swings

200m Run

12 KB step ups

20 KB swings

Rx (1.5/1)

L2 (1/.75)

L1 (.75/.5)

Saturday 3/7

Partner WOD

15min AMRAP

PARTNER A

10 hang power cleans (115/75)

10 box jump overs

10 pull ups

PARTNER B

max Cal on rower

Switch when partner A completes their round

Score is rounds plus reps and total cals

Friday 3/6

Wodapalooza 2020

“Pump Sesh Triplet”

3 Rounds for time

2 rope climbs

15 DB Bench Press (50/35)

9 DB Thrusters (50/35)

L2: (35/25) scaled rope climb

L1: (25/20) scaled rope climb

Thursday 3/5

“Nancy”

5 rounds for time

400m Run

15 Overhead Squat (95/65)

Scaled: scale overhead squat weight

Wednesday 3/4

Ring Dip Progression

3 set of 10 reps

Box Dips

1:00 rest between sets

WOD

For time

100 DU

50 Wall balls (20/14)

40 Box Jumps (24/20)

30 Burpees

20 Handstand push-ups

L2: (14/10) (20/16)

Box Pike Push Ups

L1: scale wall ball height, box step ups, pike push ups

Tuesday 3/3

Pull up Progression

5 sets of “ME”

Bent arm hang

1:30 rest between

WOD

6 rounds for cal

1:00 row

1:00 rest

Monday 3/2

Pistol Progression

5 sets of 10 reps (5 each leg)

Parallel and below Box

Or hands on rig

1:00 rest between sets

WOD

AMRAP 12min

Curtis P

(Hang Squat Clean, r lunge, l lunge, push press)

Starting with 0:00 and every 2min after perform 20 ab mat sit ups

Score is total Curtis P completed in the 12min

RX (95/65)

L2 (75/55)

L1 (45/35)