March 13, 2018

Partner up and complete :

First 20 minutes of class

Flat Bench Press 5-5-5-5-5

Then complete this 10 minute  AMRAP PARTNER wod of:

Partner must complete full round:

5 Flat Bench Press (115/75)

5 Burpees

 

 

March 12, 2018

Partner wod:

Complete 5 rounds for time of:

30 Pull Ups

30 Back Squats (115/75)

30 Push Presses (115/75)

STRENGTH WOD:  Snatch 1 rep max

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