Mar 20, 2019

3-21-19 WOD

Make up day or

10 min Max cal Bike or Row
4 min rest
10 min Max cal Bike or Row

Starting at go, every 2 min, except on resting minutes, do 5 devils press.

Mar 19, 2019

3-20-19 WOD

Challenge: 10 min EMOM
3 Deadlifts (shoot for around 70-75% of 1RM)

L2/L1
9-15-21
500 m Row

Kettlebell Swings(53/35) (L1-scale weight)

Mar 18, 2019

3-19-19 WOD

Challenge: sticking with the same scale do 3 sets of max effort pushups.

L2
20 min AMRAP (15 min AMRAP if competing in the open)
10 Supine Ring Pull-ups
15 Toes to Bar
10 Burpee Box Jump Overs
15 HSPU’s

L1
20 min AMRAP (15 min AMRAP if competing in the open)
10 Supine Ring Pull-ups
15 Toes to wall
10 Burpee Box Jump’s (step up if needed)

15 seated DB press

Mar 17, 2019

3-18-19 WOD

Challenge: Overhead Squat 5x5 all at same weight.
Scale to front squats focus on getting the chest as
vertical as possible.


L2
3 Rounds for Time
100 Double Under’s
50 Foot Slam Ball Walking Lunge (80/40)
30 Second L-hang


L1
3 Rounds for Time
100 single Under’s
50 Foot Slam Ball Walking Lunge
30 Second L-hang (bents knees)