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.