Workout of the day (WOD) posts below detail out the daily workouts. Feel free to post your individual times or any general comments or questions you may have from a particular workout.

WOD March 31






1:00 Neck Rolls

0:20 Big Arm Circles Forward

0:20 Big Arm Circles Backwards

3 X 0:20 Hollow Body Hold

400m Jog

10 Air Squats

10 Downward Dog Push-ups

Fitness Level Substitution: Downward Dog Knee Push-ups

Skills / Strength


Skills / Strength Rest Day



7:00 AMRAP (As Many Reps As Possible in 7-minutes)

200 meter Run

20 Jumping Lunges

20 Kettlebell Swings (Men: 55lb / Women: 35lb / Beginner: 15lb)

Fitness Level Substitution: Russian Kettlebell Swings

Jumping Lunge

Jumping Lunge


Kettlebell Swing

Kettlebell Swing



3:00 REST


7:00 AMRAP (As Many Reps As Possible in 7-minutes)

100 meter Medicine Ball Carry

*Run holding the medicine ball however you want. If you don’t have a medicine ball, find something to carry:)

20 Wallball Shots (Men: 20lb to a 10′ target / Women: 16lb to a 10′ target / Beginner: 10lb to an 8′ target)

Equipment Substitution: Thrusters (Men: 45lb / Women: 30lb / Beginner: 15lb)

10 Push-ups

Fitness Level Substitution: Banded Push-ups or Knee Push-ups

Perform two 7-minute AMRAPs resting exactly 3 minutes between each one.  Post your total reps to comments.

Wallball Shot

Wallball Shot







0:20 Big Arm Circles Forward

0:20 Big Arm Circles Backwards

400 meter Jog


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