Monthly Archives: March 2018

3/7/18
WOD (EMOM 16)
“Four by Four”
Min 1: 7 Wall ball + 7 CTB
Min 2: 15 Box Jump
Min 3: 7 Pwr Snatch + 7 OHS
Minute 4: 15/12 Calorie Row

3/6/18
WOD (For Time)
100-80-60-40-20 Double Unders
50-40-30-20-10 Sit-Ups
10-8-6-4-2 Deadlift

3/5/18
During ALL classes tomorrow you will have an opportunity to complete either of the below, with an opportunity to hit up an 18.2 redo!

WOD(s)
“18.2” (CAP 12)
1-2-3-4-5-6-7-8-9-10 Reps For Time Of:
Dumbbell Squats (50/35)
Bar-Facing Burpees
18.2a
1RM Clean

OR

“Plan B”
(AMRAP 12)
12/9 Calorie Bike
30 Air Squats
12/9 Calorie Bike
15 Push Press (95/65)

3/3/18
WOD (AMRAP 25)
“Boat Crew”
Teams of 3 (You go, I go style)
20/15 Calorie Row
7 Box Jumps (24/20)
7 Chest to Bar
*score is total calories rowed for your team.

3/2/18
WOD (for time)
“Open 18.2”
1-2-3-4-5-6-7-8-9-10
Dumbbell squats
Bar-facing burpees

and

Workout 18.2a
1-rep-max clean

3/1/18
Alt. EMOM 15
min 1 – 12-15 calorie row
min 2 – 12-15 RKBS
min 3 – 12-15 calorie bike
min 4 – 12-15 burpees
min 5 – 30 sec HS hold

EMOM 20 (Skill session)
Odd Minutes: Movement 1
Even Minutes: Movement 2
*Try to repeat at least one movement from last week’s EMOM!