Programming March 12 - 18th *Open WOD 18.4*

Monday - March 12th

“Back to the Future”

7 Sets - 2 Minute AMRAP

5 Deadlifts s(225/155) f(185/125)

5 HSPU s(strict)

5 Box Jump Overs s(30/24) f(24/20)

***rest 2 minutes b/t sets***

 

Tuesday - March 13th

“Prefontaine”

2 Sets - Each for Time

2K Row

50 Wall Balls Rx+(30/20) Rx(20/14)

Double Unders Rx+(100) Rx(50)

***rest 5 mins b/t sets***

 

Wednesday - March 14th

In 15 Minutes work up to heavy:

Clean and Jerk

“Grace”

For Time:

30 Clean and Jerks (135/95)

 

Thursday - March 15th

“Simone”

20 Minute AMRAP

12/9 AB

3 T2B f(knee raises)

12/9 AB

3 C2B f(pullup)

***add 3 reps to T2B and C2B every round***

 

Friday - March 16th

"Looks Simple...This Should Be Fine"

25 Minute Flow or AMRAP

20/15 Cal AB

20 Abmat Situps

20/15 Cal Row

20 Air Squats

 

Saturday - March 17th

Open WOD 18.4 @ Annapolis District

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Tenative. This always depends on the workout, so keep up to date on Thursday night and Friday morning to get confirmation of what location we will be throwing down at!

 

Sunday - March 18h

Get Outside and be Rad.