March 21, 2019

Pick your PARTNER:

FOR TIME

Your team must complete:

100 Bench Presses (135/95)

150 Calorie Row

*NON RX must row 200 calories

 

 

March 20, 2019

Complete 4 rounds for time of:

20 Box Jumps (24/20)

15  Burpees

10 Power Cleans (135/95)

March 19, 2019

For time:

500 Meter Row

21 Thrusters (135/95)

1000 Meter Row

15 Thrusters

500 Meter Row

21 Thrusters

March 18, 2019

1000 Meter Row

21 Single-Arm Dumbbell Rows, each arm (55/35)

9 Ring dips (sub = 12 Bar Dips or 18 Bench Dips)

30 Ball Squats

15 DB Rows, each arm (55/35)

12 Ring Dips (sub = 16 bar dips or 24 bench dips)

30 Ball Squats

9 DB Rows, each arm (55/35)

15 Ring Dips (sub = 20 bar dips or 30 bench dips)

30 Ball Squats

1000 Meter Row

March 16, 2019

Blind Draw Partner Saturday @ 8:50am

Wod #1 :  14:00 AMRAP of:

250 Meter Row

25 KB Swings (55/35)

25 Jump Pull Ups (Bar at wrist)

25 Wall Ball Sit Ups (20/10)

3:00 REST

Complete 3 rounds for time of:

4 Laps of Waiters Carry (50/30)

20 Wall Balls 9'/10' (20/14)

20 Hang Cleans (95/65)