WOD-03.26.18

“Serenity Now” 11 minute AMRAP -10 push-ups -12 weighted sit-ups -14 air squats Competition: -Hand release push-ups -35/25 Performance: -Push-ups -35/25 Fitness: -Push-ups from knees [...]

WOD-03.22.18

“???” AMRAPx15 -18 shuttle spring x 30′ -15 tuck-ups -12 jump lunges -9 ring dips Competition: -As written Performance: -Banded ring dips Fitness: -Sit-ups -Lunges in place [...]

WOD-03.20.18

“Garth and Wayne” Teams of Two AMRAPx24 -150/100m row -6 dumbbell snatch -6 burpees over dumbbell *Alternate completed rounds Competition -50/35 Performance -35/20 Fitness -20/15 -Burpees

WOD-03.19.18

“UMBC ya UVA” 8 minute AMRAP -5 thrusters -10 double unders *add 5 thrusters and 10 double unders every round. Competition/Performance: -45/35 Fitness: -35/15 -Double under attempts [...]

WOD-03.14.18

“All Out” 4 rounds of: -40/30 calorie row -30 kettlebell swings -20 pull-ups *3 minute rest after each round. *Each round should be a sprint. *Record total time. Competition: -70/53 [...]

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