March 19 – 25, 2018

Monday March 19, 2018

Build to a heavy Snatch Balance in 12min


Accumulate 2min in the L-sit


10min EMOM

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.


Bench Press



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.

Men: 75lbs

Women: 45lbs


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:

150 DUs

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.