Saturday WOD March 24th

 

200m Team Suicides aka “Iconz Kool-aid”

3 RFT of:
20 Pistol squats
25 AbMat Sit-ups
30 Double Unders
1 200m Farmers Walk(GO HEAVY)

***Each team member must complete all movements. Team mates may not pass each other. All movents are broken up by a 200m Sprint, including a 200m sprint at the end.***

Saturday WOD March 17th

Partner WOD: Partners  alternate  running 400m runs, while 1 is running the other starts the Following workout, picking up where the other left off, continuously alternating running And working through the chipper until the chipper is done: 5 Tire Flips 30 ab mat sit ups 10 Handstand push-ups 25 ab mat sit-ups 15 wall climbs…

Thurs OPEN WOD March 15th

MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (20lbs to 10′ target) 90 Double-unders 30 Muscle-ups   WOMEN – includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls…

Friday WOD March 9th

For time: 1 burpee, 2 SDHP(95/65), 3 HSPU, 4 box jumps (24/20), 5 pullups, 6 V-ups (20/14), 7 wall-ball (20/14), 8 Double unders, 9 Med ball Cleans (20/14), 10 mountain climbers, 11 push-ups, 12 deadlift(225/135) This is to be done like the 12 days of Christmas WOD.. So 1 Burpee…1 Burpee, 2 SDHP…. 1 burpee,…

Thursday OPEN WOD March 8th

    WORKOUT 12 . 3 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24″ box 115 pound Push press, 12 reps 9 Toes-to-bar   WOMEN – includes Masters Women up to 54 years old Complete as many rounds and reps as…