WOD

March 28th Class Program

12 AMRAP (minimum effort): 15 cal Row + 20 Body Weight Lunges + 1 min Plank

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12 min AMRAP (moderate effort): 15 Wallballs + 20 Alt Step Ups + 15 cal AB

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12 min AMRAP (full throttle): 15 Burpees + 20 cal Row + 10 Shuttle Sprints + 12 1/2 Kneeling Palloff Press

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10 min AMRAP (whatever’s left in the tank): 30 seconds/side Plank + Single Arm Farmer Carry (1 min right 1 min left)

March 27th Class Program

Narrow Grip Bench Press 4×8@3111

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Strict Pullups 1.1.1.1.1. rest 2 minutes between sets x 5 sets

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30 min WOD – Every 2 minutes complete:

1st min: 10/8 cal Row + 12-15 KB Swings

2nd min: 10/8 cal AirBike + 2-5 Ring Muscle-Ups or 5 Kipping Pullups

3rd min: 10 Shuttle Sprints + 8-12 Box Jumps

March 26th Class Program

Front Squats 4×6@3111

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Rear Elevated Split Squats 4×6@3111

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Hip Thrusts 4×12@3111

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WOD – 5 Rounds for Time: 15 Cal Air Bike + 7 Clean and Jerks 95/135 (105/155) + 7 Bar Facing Burpees

March 24th Class Program

Split Jerks 1-1-1-1-1-1

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Team Fight Gone Bad Variation – 3 Rounds:

1 min Rower for cals while other member does Push Press @ 95/65.  Switch on min and continue to work.

Next Station:

One member does 1 min Wallballs while other completes Burpees (no jump).  Switch on min

Next Station:

One member does 1 min AB while other does Alt DB Snatches @ 50/35.  Switch on min.

Rest 1 min.  Round 2…

March 22nd Class Program

8 min EMOM: Clean + Jerks – Start at 75% and add weight to each set

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50ft Walking Lunges every 2 minutes x 5 sets

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20 min EMOM:

1st min: 7 Wallballs + 1-3 Muscle Ups

2nd min: 10 KB Swings + 5 Push-Ups

3rd min: 12/10 cal Row

4th min: 12 Burpee Jumps 6 inches

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