15 Minute Monday
15 Minute AMRAP
20 Burpees
20 Box Jumps (24/20)
20 Calorie Row
20 Burpees
20 Box Jumps (24/20)
20 Calorie Row
19.2 Test/Retest
If you haven’t done 19.2, please feel free to test it instead of the scheduled WOD. See the coach for an appropriate warm up.
*** Input score on Friday, 3/1. ***
Power Snatch 3-2-1-1
Power Snatch for load:
#1: 3 reps @ 60%
#2: 2 reps @ 65%
#3: 1 rep @ 70%
#4: 1 rep @ 75%
#1: 3 reps @ 60%
#2: 2 reps @ 65%
#3: 1 rep @ 70%
#4: 1 rep @ 75%
Push, Pull – When Do I Breathe?
21-15-9 of:
Burpees &
Pull-ups
Burpees &
Pull-ups
3 Rounds of Sprints
3 Rounds for Reps:
Minute 1: 50 Double Unders
Minute 2: 15 Pull-ups
Minute 3: 100 Meter Run
*Each minute, rest with remaining time. If unable to complete reps within the minute, scale back number of reps.
Minute 1: 50 Double Unders
Minute 2: 15 Pull-ups
Minute 3: 100 Meter Run
*Each minute, rest with remaining time. If unable to complete reps within the minute, scale back number of reps.
Front Squat 1RM Test
Front Squat for load:
#1: 1 rep
#1: 1 rep
Mash-up Wednesday
Complete for time in any order:
150 Kettlebell Swings (50/35)
100 Push-ups
50 Toes-to-bar
*Athletes can break up movement and reps however they would like.
150 Kettlebell Swings (50/35)
100 Push-ups
50 Toes-to-bar
*Athletes can break up movement and reps however they would like.
The Calm Before The Storm
3 Rounds for Time:
500 Meter Row
15 Push Press (75/55)
15 Air Squats
500 Meter Row
15 Push Press (75/55)
15 Air Squats
Planking
Tabata planks
8 Rounds
20 seconds of work, 10 seconds of rest
8 Rounds
20 seconds of work, 10 seconds of rest
Community WOD (10:00am)
4 Rounds for Time:
50 Double Unders
20 Push Press (45/35)
20 Walking Lunge Steps
10 Pull-ups
50 Double Unders
20 Push Press (45/35)
20 Walking Lunge Steps
10 Pull-ups