March 10, 2018

SATURDAY PARTNER WOD:

The last weekend for : Pick your own partner:

WOD #1:  10:00 AMRAP of:

250 Meter Row

8  DB Burpee Deadlifts (55/40)

 

3:00 REST

WOD # 2:  Complete 3 rounds for time of:

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

40 Calorie Assault Bike

40 Hang Cleans (95/65)

 

 

March 9, 2018

Workout 18.3

2 rounds for time of:

100 DBL Unders

20 Overhead Squats (115/80)

100 DBL Unders

12 Ring Muscle Ups

100 DBL Unders

20 DB Alternating one arm Snatches (50/35)

100 DBL Unders

12 Bar Muscle Ups

TIME CAP: 14:00

March 8, 2018

1000 Meter Row for time:

1000 Meter Row for time:

50 Calorie Assault Bike for time:

50 Calorie Assault Bike for time:

* post 4 individual times in this order

STRENGTH WOD: SP / PP 85%  3X3

March 7, 2018

Complete 5 rounds for time of:

500 Meter Row

15 Thrusters (95/65)

STRENGTH WOD:  Deadlift 80%  5X3

March 6, 2018

Complete this 35:00 amrap of this PARTNER WOD:

15 Flat Bench Presses (135/95)

15 Knees to Elbows

15 HR Push Ups

15 DB Push Presses (45/30)

15 SL Sit Ups

STRENGTH WOD:  Front Squat  1 rep max