March 2019

March 2019

040119

WOD: 3 rounds for time: .6/.4 miles on bike 500 meter row 30 box jump backs 25 dumbbell hang power cleans

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033119

WOD: 6:00 as many rounds as possible 200 meter row 20 kettle bell ground to overhead 20 dumbbell box step ups 10 toes to bar 3:00 rest 200 meter row 20 kettle bell ground to overhead 20 dumbbell  box step ups 10 toes to bar 2:00 rest 200 meter row 20 kettle bell ground to overhead 20

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033019

SKILL: “randy” for time: 75 power snatches WOD: *teams of 3 5.0/4.0 miles on bike as a team *every 2:00 stop and perform 10 synchro burpees

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032919

WOD: for time: 30-20-10 shoulder to overhead v-ups 200 meter farmers carry SKILL: 3 rounds: max effort ring rows 1:00 ring plank

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032819

WOD: 4 rounds not for time: 10 back squat at 60% curb to curb sled 2 rope climbs 30 sit-ups

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032719

SKILL: 10:00 to build snatch complex: snatch high pull with :02 pause above knee power snatch with :02 pause in catch overhead squat with :02 pause at bottom WOD: “Rich” 13 squat snatch -then- 10 rounds: 10 pull-ups 100 meter run -then- 13 squat cleans

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032619

WOD: 15:00 amrap 12 deadlift 9 box jumps 6/4 bar muscle ups SKILL: 3 sets: 30/30 deadbugs

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032519

SKILL: 12:00 to find 1 rep max front squat 5-3-3-1-1-1-1 WOD: for time: 400 meter run 25 burpee box jump overs 500 meter row

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032419

WOD: 12:00 emom: M1: :45 max effort pull-ups M2: :45 max effort push-ups M3: :45 max effort air squats 3:00 rest 12:00 emom M1: 200 meter run M2: :45 max effort toes to rings M3: :45 max effort handstand hold

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032319

teams of 2  each team must complete 6 rounds each alternating rounds with your partner (12 total rounds) 3 hang power snatch curb to curb sled push 10 step ups

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