March - 2018

WOD 3/30/18

Squat Snatch 2-4-2-4-2-4

WOD 3/29/18

Min 1: 300/250-m Row Min 2: 16 Wall Balls (20/14 lb.) Min 3: 25 KB Swings (24/16 kg) Min 4: Rest 5 rounds

WOD 3/28/18

21-15-9-6 Front Rack Lunges (135/95 lb.) Box Jump Overs (24/20 in.)

WOD 3/27/18

400-m Run Max Presses (95/65 lb.) Max Push Presses Max Push Jerks 4 rounds

WOD 3/26/18

12 SDHPs (95/65 lb.) 24 Push-ups 3 rounds *Every minute perform 20 Lateral Bar Jumps

WOD 3/23/18

CROSSFIT OPEN 18.5 7 min. AMRAP 3 Thrusters 3 Chest-to-bar Pull-ups 6 Thrusters 6 Chest-to-bar Pull-ups 9 Thrusters 9 Chest-to-bar Pull-ups 12 Thrusters 12 Chest-to-bar Pull-ups 15 Thrusters 15 Chest-to-bar Pull-ups 18 Thrusters 18 Chest-to-bar Pull-ups …. And so on Men 100 lb. Women 65 lb.

WOD 3/22/18

800-m Run 20 Burpees 1-k Row 20 Front Squats (45/35 lb.) 40/30-Cal. Assault Bike 20 Over-Unders

WOD 3/21/18

12 Reverse Lunges with 1 KB (24/16 kg) 100-m Waiters Walk 30 Air Squats 3 rounds

WOD 3/20/18

Split Jerk 1-1-1-1-1

WOD 3/19/18

3 Hang Power Snatches (Heavy) 25 Double-unders Perform 1 round every 90 sec. 10 rounds

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