WOD for 3/27

Strength/Skill:
– 2 Min ME Rope Climbs
– 2 Min ME Push Up
– 2 Min ME Air Squat
*2 min rest between each movement

WOD:
A. 15 Minute Running Clock
MINUTE 0-5
– 5 Rounds of Cindy
MINUTES 5-10 (2 Rounds)
– 200m Run
– 15 Deadlift 135/95
MINUTES 10-15 (2 Rounds)
– 20 cal row
– 30 Sit-ups

B. Tabata (8min)
– Handstand Hold
– Plank Walk
*Alternate movements

WOD 3/25

Strength/Skill:
21-15-9
– Bench Press 80%BW
– Ring Dips
– Not for time, but done without rest

WOD:
AMRAP 9 Mins:
– 3 Power Clean (175/125)
– 5 Slam Balls (30/20)
– 7 Jumping Squats

AMRAP 5 Mins: 
– 5 V-Ups
– 5 Pushups
– 5 Burpees

WOD for 3/21

WOD: 14.4
14 Minute AMRAP
– 60 Calorie Row
– 50 Toes to Bar
– 40 Wall Balls (20 to 10′ target/14 to 9′ target)
– 30 Cleans (135/95)
– 20 Muscle Ups

If you are coming at night we will most likely will be running it like an open gym and running heats. As soon as you arrive please put your name down on the heat list. Coaches will be there to guide you through warm up and get you ready for your heat. We will need to run 5 people at a time to get people through since it will probably be about 20 minutes per heat. Good luck!

WOD for 3/19

Strength/Skill:
AMRAP 8 mins: 
– 1 Wall Walk
– 5 Burpees
– 10 Jumping Lunges

WOD:
4 Rounds of 1 Min Handstand Hold + ME Power Snatch:
– Round 1 – 3 Min (1min HS Hold + 2min ME Snatch) (75/45)
– Round 2 – 4 minutes (1min HS Hold + 3min ME Snatch)
– Round 3 – 5 minutes (1min HS Hold + 4min ME Snatch)
– Round 4 – 6 minutes (1min HS Hold + 5min ME Snatch)
*Add 20# each round
**Rest 1 minute in between each Round

WOD for 3/18

Strength/Skill:
EMOM 6:
– 12 WB – ME burpee with time remaining time

WOD: with a running clock
Minutes – 0-7
4 Rounds
– 8 Front Squat (115/85)
– 8 Ring Dip
Minutes 7-14
4 Rounds
– 8 Push Press
– 8 Pull Up
Minutes 14-21
– 8 Thruster
– 8 T2B