Archive for March 2019 | Monthly archive page

3.5.19

Warm Up: 4 x 20 yard Ladders WOD: Every 3 min for 30 min. w/ Partner: Partner A: Row (meters) Partner B: AMRAP 5 Squat Snatch 95/65 10 yard OH Lunge 15 Wall Balls 20/14 10 yard OH Lunge Cool Down: 50 Sit Ups

3.4.19

SWOD: 9 min EMOM – 5 SDLHP WOD:  Nasty Girls 3 Rounds 50 Air Squats 7 Muscle ups 10 Hang Power Cleans 135/95 OR Nasty Girls Version 2 3 Rounds 50 Pistols 7 Muscle ups 10 Hang Power Cleans 175/125 Cool Down: 3 Rounds: 10 Strict T2B, 10 V-ups  

3.4.19

SWOD: 9 min EMOM – 5 SDLHP WOD:  Nasty Girls 3 Rounds 50 Air Squats 7 Muscle ups 10 Hang Power Cleans 135/95 OR Nasty Girls Version 2 3 Rounds 50 Pistols 7 Muscle ups 10 Hang Power Cleans 175/125 Cool Down: 3 Rounds: 10 Strict T2B, 10 V-ups  

3.1.19

Warm up: 8x 3 Front Squats 19.2 5 Rounds 25 T2B 50 Double Unders 15/13/11/9/7 Squat Cleans  Cool Down: 30 Sec plank w/ plate, 30 Russian Twists