Programming March 12 - 18th
Monday - March 12th
“Back to the Future”
7 Sets - 2 Minute AMRAP
5 Deadlifts s(225/155) f(185/125)
5 HSPU s(strict)
5 Box Jump Overs s(30/24) f(24/20)
***rest 2 minutes b/t sets***
Tuesday - March 13th
“Prefontaine”
2 Sets - Each for Time
2K Row
50 Wall Balls Rx+(30/20) Rx(20/14)
Double Unders Rx+(100) Rx(50)
***rest 5 mins b/t sets***
Wednesday - March 14th
In 15 Minutes work up to heavy:
Clean and Jerk
+
“Grace”
For Time:
30 Clean and Jerks (135/95)
Thursday - March 15th
“Simone”
20 Minute AMRAP
12/9 AB
3 T2B f(knee raises)
12/9 AB
3 C2B f(pullup)
***add 3 reps to T2B and C2B every round***
Friday - March 16th
"Looks Simple...This Should Be Fine"
25 Minute Flow or AMRAP
20/15 Cal AB
20 Abmat Situps
20/15 Cal Row
20 Air Squats
Saturday - March 17th
Open WOD 18.4 @ Annapolis District
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Tenative. This always depends on the workout, so keep up to date on Thursday night and Friday morning to get confirmation of what location we will be throwing down at!
Sunday - March 18h
Get Outside and be Rad.