Friday, 3/22/24
WOD
For Time:
1-2-3-4-5-6-7-8
Power Cleans (185#/125#)
Wall Walks
Thursday, 3/21/24
Strength
Every 2 Minutes for 10 Minutes:
2 Back Squats @85%
WOD
12 Minute AMRAP:
25’ Single Dumbbell Walking Lunge (50#/35#)
50 Double Unders
25’ Single Dumbbell Walking Lunge (50#/35#)
15/12 Calorie Bike
Tuesday, 3/19/24
Strength
Every 2 Minutes For 10 Minutes:
5 Deadlifts @85%
WOD
3 Rounds:
15 Deadlifts (225#/155#)
15 Burpees Over the Bar
Monday, 3/18/24
Strength
10 Minute EMOM:
5 Power Clean and Jerks
WOD
For Time:
Cash In: 800m Run
5 Rounds:
5 Strict Pull Ups
15 Air Squats
Cash Out: 800m Run
Friday, 3/15/24
WOD
Open 24.3
For Time:
5 Rounds:
10 Thrusters (95#/65#)
10 Chest to Bar Pull Ups
Rest 1 Minute
5 Rounds:
7 Thrusters (135#/95#)
7 Bar Muscle Ups
Wednesday, 3/13/24
Strength
5 Minute EMOM:
5 Bench Press @60%
WOD
For Time:
30-24-18-12-6
Bike Calories
Deficit Push Ups
*Female Calories: 25-20-15-10-5
Tuesday, 3/12/24
Strength
8 Minute EMOM:
2 Power Snatches
WOD
5 Rounds For Time:
200m Run
12 Dumbbell Shoulder to Overhead (50#/35#)’s
Monday, 3/11/24
WOD
5 Rounds, 40 Seconds Per Station For Max Reps:
Walking Lunges
Rest 20 Seconds
Box Jump Overs (24”/20”)
Rest 20 Seconds
V Ups
Rest 20 Seconds
Wall Walks
Rest 20 Seconds
Friday, 3/8/24
WOD
Open 24.2
20 Minute AMRAP:
300m Row
10 Deadlifts (185#/125#)
50 Double Unders