Friday’s WOD will be strongman-style. Show up to learn the details and be ready for anything.
Month March 2018
Thursday WOD
Thursday
032918
•••
AMRAP 20:
7 Power Cleans 135/95
7 Burpees
200m run, or 200m row, or 400m bike
Wednesday WOD
Wednesday
032818
•••
AMRAP 14
15 Sumo Deadlift High Pull
12 Burpee Box Jumps 24/20
9 C2B Pullups
Tuesday WOD
Tuesday
032718
•••
4 RFT
42 Double Unders
15 Front Squats 95/65
9 Toes to Bar
Monday WOD
Monday
032618
•••
12 Min AMRAP
20/15 Calories
30 Hand Release Push-ups
40 Dumbbell Snatches 50/35
Friday WOD
Friday
032318
•••
Class WOD:
21-15-9
Thruster 95/65
C2B Pullup
Bar Facing Burpee
•
Open Competitors WOD:
7 Min AMRAP
3-6-9-12-16… etc
Thruster 100/65
C2B Pullup
Thursday WOD
Thursday
032218
•••
14 Min AMRAP Ladder
4-6-8-10-12-14-16, etc.
Dumbbell Overhead Squat 50/35
30 Double Unders
Wednesday WOD
Wednesday
032118
•••
6 RFT
8 Deadlifts 225/155
6 HSPU
4 Bar Muscle Ups
Tuesday WOD
Tuesday
032018
•••
Pause Front Squat
Build to a Heavy Single
•
5 Rounds, One Round Every 3 Minutes:
250/200 Meter Row, or 500/400 Meter Bike
10 Thrusters (95/65)
Monday WOD
Monday
031918
•••
Hang Power Clean
5-4-3-2-1
•
AMRAP 10:
10 Hang Power Cleans (135/95)
20 AbMat Sit-Ups
40 Double Unders