3/14/18: Wednesday
Bring a Friend Day WOD
4 Rounds for reps:
1 minute at each station
1: Firehose slams for reps
2: 15 Kettlebell Swings (55/35)
3: 15 Push Press (75/55)
4: Overhead Plate Lunges (45/35)
5: 200m Run
6: Rest
3/13/18: Tuesday: Oly 6:30pm
Bring a Friend Day WOD
20 Minute AMRAP
500m Row
40 Wall-balls
30 Toes to bar (or sit-ups)
20 Burpees
10 Muscle-ups (or ring rows)
3/12/18: Monday
14 Minute EMOM
Every other minute perform:
1 Power Clean
2 Hang Cleans
3 Front Squats
*add weight every set as form and technique allows*
14 Minute AMRAP
10 Front Rack Lunges (95/65)
5 Thrusters
10 Pull-ups
Scoring: Rounds + Reps
3/9/18: Friday
Open 18.3
2 rounds for time of:
•100 double-unders
•20 overhead squats
•100 double-unders
•12 ring muscle-ups
•100 double-unders
•20 dumbbell snatches
•100 double-unders
•12 bar muscle-ups
Time cap: 14 minutes
Total Reps Possible: 928
Rx:
Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches
