9 March – 14 March 2019

Posted on March 9, 2020

Monday, March 9

WOD: For Time 5-10-15-20-15-10-5

Hollow Rocks

Dumbbell Shoulder to Overhead 35/50

Goblet Squats 35/55

*25 Minute Time Cap

 

Tuesday, March 10

WOD:  27 Minute Death By EMOM

8 Push Ups

8 Calorie Row

8 Ring Rows

(add 1 rep to each movement after each round, once you fail to complete the RX number of reps drop back down to 8 reps per minute)

 

Wednesday, March 11

WOD:  7 Rounds For Time

200 Meter Run

10 Dumbbell Thrusters 70/50

12 Burpees

*28 Minute Time Cap

 

Thursday, March 12

WOD: For Time

40 Pull-Ups

50 Alternating Dumbbell Hang Snatch 35/50

80 Slam Ball OTS 24/40

150 Sit-Ups

*28 Minute Time Cap

(athletes can partition reps any way they choose)

 

Friday, March 13

WOD: Every 4 Minutes x 6

16 Kettlebell Dead Lift 35/55

14 Kettlebell SDLHP 35/55

12 Alternating Kettlebell Power Cleans  35/55

16 Box Jumps 20/24

 

 

Saturday, March 14

WOD: Chipper
40 Calorie Row
30 Walking Lunges
20 Toes to Post
15 Wall Balls 9′ 10′ 14/20
15 Toes to Post
1 Minute Plank
15 Wall Balls 9′ 10′ 14/20
1 Minute Plank
20 Walking Lunges
10 Toes to Post
15 Wall Balls 9′ 10′ 14/20
*20 Calorie Bike Anytime During the Workout
*35 Minute Time Cap
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