Monday March 19, 2018
Build to a heavy Snatch Balance in 12min
Accumulate 2min in the L-sit
Min1: 12/10 Cal Row
Min2: 20sec AMRAP ring dips
*Ring dips are your score.
Deck of Cards
Teams of 4
Diamonds = Russian KBS 70/53lbs
Hearts = Pull ups
Clubs = Sit ups
Spades = Air squats
Teams of 4 will divide into groups of 2, and each pair will take turns flipping a card over. The next pair doesn’t get a turn until both members of the first pair are done with their reps.
Partner WOD For time:
60 Cal Row
50 Burpee box jump overs 30/24″
40 Dead lifts 225/155lbs
50 Burpee box jump overs 24/20″
60 Cal Row
*One partner works while the other holds a BB overhead with arms locked out in the top of a press. Partners may divide the work however they like.
30 TGU (Turkish Get Ups) not for time 35/25lbs
1 mile run for time with your team!
Tracker Jackers VS Blue Flames
*Your score is the time it takes for the entire team to run the mile.
As Many Rounds As Possible in 25 Minutes of:
50 Push ups
15 Power cleans 185/125lbs
3 Rounds for time:
3 person teams
Part 1: 400m Run
Part 2a: 20 KB Dead lifts 70/53lbs
Part 2b: 20 Russian KBS 70/53lbs
Part 3: 20 Cal Row
Partners will rotate through each part three times, and may not move on until each member is finished with their given section.