March 9, 2019

Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP:
10 Power Snatches (95/75)
20 Wall Balls
30 Double Unders

Saturday Special (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 15 mins of:
Run 200m
10 Burpees
10 Med Ball Sit Ups
10 Dumbbell or KB Push Press

Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
10 x Heavy Russian KB Swings
15 x Push Ups
20 x Air Squats

RX 70/53
RX+ Anything Heavier. Post loads in comments.
Metcon (Time)
Push/Pull Strong WOD
100 Bench Press 185/125
*Every break, row 10 calories
Metcon (No Measure)
10 Explosive Rounds
50 yard small sled sprint 90/45
50 yard sprint
rest as you walk or slow jog back to the start. No measure, goal is to Go Fast, Be Explosive
(50 yards = 150′)
“Murph Demarcation” Kobalt Performance Partner WOD (Time)
1000 meter Row
800 meter Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800 meter Run
30 Pull-Ups
60 Push-Ups
90 Air Squats
800 meter Run
20 Pull-Ups
40 Push-Ups
60 Air Squats
800 meter Run
1000 meter row

RX+ Complete Solo.

Wear a Weight Vest (20/14 lb), except on the row

Partners run together. For everything else (row, push-ups, pull-ups, and air squats) one partner works at a time; break up the reps between partners as needed.