SEYA March 2020 WODS

Monday Mar 2nd 

In 15 Minutes, work to a heavy strict press: 10 Rep, -10%, -20%

+

21-15-9

HSPU Rx+(strict)

200m Farmer’s Carry after each round Rx+(50/35) Rx(35/20)
 

Tuesday Mar 3rd 

E3M for 15 

2 Clean Pulls + 2 Power Clean + 2 Hang Squat Clean

+

AMRAP 12 

Front squats  

Rx+(135/105) Rx(115/85)  

*400m run every time the bar is dropped

 

Wednesday Mar 4th 

In 25 Minutes:

5 Miles on AB 

Burpees in remaining time

Thursday Mar 5th

Barbell Row: Work to a Heavy 10 Rep; -10%, -20%

+

“Open 19.1”

AMRAP 15

19 Wall Balls Rx(20/14)

19 Cal Row

 

Friday Mar 6th 

4 Rounds For Time 

50’ Sandbag lunge 

15 Sandbag DL

10 Sandbag C&J 

5 Sandbag Squats 

Rx(90/70)  

 

Saturday Mar 7th 

“Kickin’ and Sweenzin’”

Partner* AMRAP 24

500m/350m Row

12 burpee box jump overs (24”/20”)

12 Snatch

Rx+(135/95) Rx(95/65)

* Partners Alternate Movements

 

Sunday Mar 8th 

Get outside and be rad! Mobilize!

Monday Mar 9th

3 Rounds for Time

1 Mile run

Rest 5 min

Rx+ Vest

 

Tuesday Mar 10th

Bench Press: Work to a Heavy 5 Rep; -15%, -30% (18 min)

+

AMRAP 11

5 DBall OBB 

Rx+(100/75) Rx(75/50)

50’ Weighted Bear Crawl

Rx+(50/35) Rx(35/20)

 

Wednesday Mar 11th

Snatch Complex 

E3M for 15 Min, Building

2 Snatch Pulls + 2 Power Snatch + 2 Hang Squat Snatch

+

4 Rounds for Time

18 min time cap

400m Row

16 Alt. DB Snatch

Rx+ (80/50) Rx (50/35)

 

Thursday Mar 12th

“Fifty Fairies Fifing Fairer Flutes”

For Time (Rx 30 reps each)

50 Box Jumps (24/20 in)

50 Push Presses (45/35)

50 KB Swings (1.5/1)

50 V-Ups

50 Alt. Jumping Lunges

50 GHD Back Extensions

50 Wall Ball Shots (20/14)

50 Ab-mat sit-ups

50 Burpees

50 Double-Unders

**Time Cap: 40 min**

 

Friday Mar 13th

Weighted Pull Up: Work to a Heavy 5 Rep; -15%, 30% (15 min)

+

5 Rounds for Time

Cals AB 

Rx+(15/12) Rx(12/9)

7 RMU Rx (7 Ring Pull Ups and 7 Ring Dips).

 

Saturday Mar 14th

“Head, Shoulders, Knees, and Toes”

AMRAP 24

Worm Complex

5 DL + 5 Hang Clean + 5 S2OH + 5 Hang Clean + 5 DL

12 Synchro Burpees over worm 

Team 400m Run

 

Sunday Mar 15th

Be rad and mobilize!

Monday Mar 16th

Strict Press: Heavy 3 rep, -15%, -30%

+

AMRAP 9

8 2XDB Push Press

Rx+(50/35) Rx(35/20)

12 T2B Rx(knees to chest)

 

Tuesday Mar 17th

“Shamrocked”

12-10-8-6-4-2 Not for Time

DBall OTS

DBall surrenders

Rx+(100/75) Rx(75/50)

MedBall Twists per side

400m run between rounds 

 

Wednesday Mar 18th

AMRAP 36 

Cals AB 

Rx+(50/40 cals) Rx(40/30 cals)

Box Jump Overs (24”/20”)

Rx+(36 reps) Rx(27 reps)

800m Row

 

Thursday Mar 19th

“Mary”

AMRAP 20

5 HSPU

10 Alt. Pistols

15 Pull Ups

 

Friday Mar 20th

Front Squat: 5-5-5-5-5

+

21-15-9

Cals AB

OHS

Rx+(115/85) Rx(95/65)

 

Saturday Mar 21st 

4 Rounds for Time

100ft Pinching Plate Carry (both hands)

Rx+(45/25) Rx(25/10)

2 rounds of “Old MacDonald”

 

 “Old MacDonald”

5 Push-ups Rx+(Ring Push Ups)

8 Wall Balls

Rx+(30/20) Rx(20/14)

 

Sunday  Mar 22nd

Get outside and get rad practicing social distancing!

3301 Eastern Ave Baltimore , MD 21224

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