March 2019

April Fools, lol. See below for real WOD. WOD 4 . 1 . 19 “Jungle Fever “ 16 min AMRAP 4 Clean and Jerks 155 / 105 8 pistols , scale with band or box 16 Dubs

wod 3 . 29 . 19 Row 60 calories 50 box jumps 40 toes to bar 30 hspu ( scale off your box ) 20 heavy DB snatch 10 ring muscle ups ( scale 20 ctb pull ups ) 19 min CAP

WOD 3 . 28 . 19 12 min OHS triples from rack Then Navajo 7 x 2 min rounds rest 1 min Run 250 7 OHS 135 / 95 max double unders

WOD 3 . 27 . 19 Bench Press 5 x 4 Power clean 5 x 3 ( one rep at a time ) Back squat 5 x 2

WOD 3 . 26 . 19 5 x 3 min rounds rest 3 min 15 / 12 calorie bike 10 strict press 50 % / 30 % body weight max reps calorie row

WOD 3 . 25 . 19 For time Run 500m 50 Wall Balls 21 Deadlifts 225 . 155 Run 500m 40 Wall Balls 15 Deadlifts 225 . 155 Run 500m 30 wall balls 9 deadlifts 225. 155

3 . 21 . 19 10 rounds each rotate with a partner 200m row 10 burpees over the rower

3 . 20 . 19 10 Super sets 3 reps Back squat ( heavy ) 80% Straight into 6 reps thrusters ( no rack ) 50 – 60% of the back squat weight rest between sets about 1 min. B. 12 min ABS 3 rounds 1 min hollow rock 1 min situps ( weighted with

WOD 3 . 19 . 19 20 min AMRAP 100m run 10 deadlifts 155 / 105 10 push ups 1 legless rope climb