Open WOD 19.3
Monday 11 March 2019Programs of the day
Tuesday 12 March 2019Warm up
200m run
20m Spider man
20 GMs
20 Wall balls
200m run
20m Bear crawl
20 Kipping swings
20 S/A DB Thruster
200m run
MCT45
4-Wheel Drive”
Part #1 – On the 0:00, AMRAP 4:00:
25 Calorie Row
35 x 10m Shuttle Sprints
Max Slam balls
Rest 4:00
Part #2 – On the 8:00, AMRAP 4:00:
21 Calories
30 x 10m Shuttle Sprints
Max Slam Balls
Rest 4:00
Part #3 – On the 16:00, AMRAP 4:00:
17 Calories
25 x 10m Shuttle Sprints
Max Power Slam Balls
Rest 4:00
Part #4 – On the 24:00, AMRAP 4:00:
13 Calories
20 x 10m Shuttle Sprints
Max Slam Balls
MCTBC
21-18-15-12-9 – Bike Calories
10-8-6-4-2 – Row Calories
Directly into:
3 Rounds:
30 Sit-Ups
30 Ring Rows
300m Sand bag run
30 Slam balls
MCTFF
Bag work & Skills
3 Rounds:
30 Sit-Ups
30 Ring Rows
300m Sand bag run
30 Slam balls
https://www.youtube.com/watch?v=CAG2VvjwW7c