Programming March 5th - March 11th *Open WOD 18.3*

Monday - March 5th

In 15 Minutes find a heavy

8 Rep Bench Press

+

“Bolt”

For Time:

200m Run

40 Pushups s(ring pushups)

400m Run

40 Pushups s(ring pushups)

200m Run

 

Tuesday - March 6th

“Ragnarok”

20 Minute AMRAP

1 Clean and Jerk s(155/105) f(115/75)

2 Rounds of Thor

2 Clean and Jerks

2 Rounds of Thor

3 Clean and Jerks

etc…

***add 1 Clean and Jerk every round***

***score is Clean and Jerk Reps***

 

“THOR”

5 Pull-ups s(C2B)

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

 

Wednesday - March 7th

"Fight Gone Really Bad"

5 Sets - 1 Minute Stations

AB Cals

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

T2B f(Knee Raises)

REST

 

Thursday - March 8th

“Arnold Classic”

5 Sets - 3 Minute AMRAP

20/15 Cal Row

10 Back Squats s(135/95) f(95/65)

Max D-Ball Over the Shoulder s(100/70) f(70/50)

***rest 3 mins b/t sets***

 

Friday - March 9th

"Triple Flow"

For Time:

1K Ski Erg

2K Row

100/70 Cal AB

 

Saturday - March 10th

Open WOD 18.3 @ Columbia District

************************************

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 11th

Get Outside and be Rad.