Programming March 19th - 25th *Open WOD 18.5*

Monday - March 19th

“Ready Player One”

20 Minute Ladder

15/12 Cal AB or 20/15 Cal Row

15 Wall Balls s(30/20) f(20/14)

3 Pull-ups s(C2B)

***add 3 pull-ups each round***

***Rx++ you can do ring muscle ups, starting at 1 rep and going up by 1 rep each round***

 

Tuesday - March 20th

“Test Time”

2k Row Test

3 Sets NFT

20 ATYT (Light Band)

20 V-Ups

20 Single Leg Hip Bridge (20 each side)

 

Wednesday - March 21st

On a 12 Minute Clock find a heavy:

Hang Squat Clean

+

“Don’t Stop Get It Get It”

For Time:

1-10 

Hang Squat Cleans s(135/95) f(95/65)

Bar Facing Burpees

 

Thursday - March 22nd

“Johnny Bravo”

18 Minute FLOW

9 Bench Presses s(135/95) f(115/75)

12 GHD Situps f(8 GHD Situps)

15/12 Cal AB

 

Friday - March 23rd

TBA

 

Saturday - March 24th

Open WOD 18.4 @ BWI 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 25th

Get Outside and be Rad.