March 2019

15min AMRAP
-200m Run
-10 Pull-ups or 5 Bar MU
– 2 Sumo Deads 275/185 RX+315/215 MRX 225/145 
-200m Row or 0.5km A-Bike
-10 Barbell Push-Ups or 5 HSPU 
-2 Sumo Deads

3 RFT: (21min cap)
-7 Hang Clean 135/95 RX+165/115
-7 S2O MRX 115/75 
-42 Doubles
1min Rest / Reduce Wt.
2 RFT:
-7 Hang Clean & S2O 115/80 RX+135/95 MRX 95/65
-400m Run or Row or 1km A-Bike
2min Rest / Reduce Wt.
1 RFT:
-7 Hang Clean 95/65 RX+115/80 
-7 S2O MRX 75/55 
-42 Doubles
-7 Hang Clean & S2O
-400m Run or Row or 1km A-Bike

Sprint Sets WOD
4 RFT: (18min cap)
-4 Over Bar Burpees
-5 C2B Pull-Ups
-6 Front Squats 95/65 RX+115/75 MRX 75/55 
-7 OHS
-8 Pull-Ups
-9cal Row or A-Bike
Rest 2 Minute Between Rounds

Rest day

In Front of a Clock Set for 39 minutes:
-5min of Row or A-Bike for Calories
Rest 1min
-4min of KBS 55/35# RX+70/55# MRX 45/25#
Rest 1min
-3min of Bar Facing Burpees
Rest 1min
-2min of G20 135/95 RX+155/105 MRX 95/65
Rest 1min
-1min of Double Unders
Rest 1min
-1min of T2B
Rest 1min
-2min of Hang Squat Cleans
Rest 1min
-3min of HSPU or S20 MRX HRPU’s
Rest 1min
-4min Pull-ups
Rest 1min
-5min of Wallballs 20/14 10/9′ MRX 20/10 9′
*Score is total reps from all exercises*
*Can start at Top or Bottom*