March 14 WOD

March 14 WOD

Barbell Skill:Thruster7-5-3-11AE2M Metabolic Conditioning:Tabata Fran – 8 rounds – (7:50)20 seconds Thrusters(95/65)10 seconds Rest20 seconds Pull-Ups10 seconds Rest
March 13 WOD

March 13 WOD

Metabolic Conditioning:20 min amrap200m Run11 Kettlebell Swings(70/44)22 Sit-Ups33 Double-Unders
March 12 WOD

March 12 WOD

Barbell Skill:Bent-Over Rows9-9-9-7-7-7-5-5-59 min EMOM Movement Skill:3 rounds (5:30)Push-Ups – 30 secRest – 30 secRing Dips – 30 secRest – 30 sec
March 11 WOD

March 11 WOD

Metabolic Conditioning:Happy Birthday Koichiro!300m Run, then 3 Muscle-UpsThen do 18 reps of 1 element * (AC) same bar* Deadlift, * Power Clean,* Front Squat, * LF Burpee
March 10 WOD

March 10 WOD

Metabolic Conditioning:Julie Kicks Cancer in the Teeth3 rds (11 min)1 min on – 1 min restreps must be = at end of minutePower Snatch(95/65) and Toes to BarShoulder to Overhead(95/65) and Box
March 9 WOD

March 9 WOD

Barbell Skill:Standing Barbell Lunges10-10-10-10-101AE3M Movement Skill:Handstand HoldAccumulate 3 minutesEvery time you breakdo 5 burpees