Wednesday, 3/16/22
WOD
On the Minute For Max Rounds:
7 Thrusters (75#/55#)
7 Pull Ups
7 Burpees to Bar
Tuesday, 3/15/22
Strength
Bench Press
Build to a Heavy Set of 5
1×5 @90% of Heavy 5
1×5 @80% of Heavy 5
WOD
For Time:
5k Echo Bike
Monday, 3/14/22
WOD
For Time:
50 Power Cleans (155#/105#)
300 Double Unders
1 Mile Run
*25 Minute Time Cap
Friday, 3/11/22
WOD
Open 22.3
For Time:
21 Pull Ups
42 Double Unders
21 Thrusters (95#/65#)
18 Chest to Bar Pull Ups
36 Double Unders
18 Thrusters (115#/75#)
15 Bar Muscle Ups
30 Double Unders
15 Thrusters (135#/85#)
*12 Minute Time Cap
Thursday, 3/10/22
WOD
Option 1
20 Minute EMOM:
Odd: Calorie Row
Even: 200m Run
Option 2
20 Minute EMOM:
Odd: 20 Ab Mat Sit Ups + Max Dumbbell Snatches (50#/35#)
Even: 200m Run
Wednesday, 3/9/22
Strength
Build to a Heavy Set of 10:
Back Squats
WOD
12 Minute AMRAP:
1 Ring Muscle Up
15 Wall Balls (20#/14#)
2 Ring Muscle Ups
15 Wall Balls
3 Ring Muscle Ups
15 Wall Balls
*Continue to add 1 muscle up every round
Tuesday, 3/8/22
WOD
For Time:
100 Double Unders
80/60 Calorie Bike
60 Box Jump Overs (24”/20”)
40 Dumbbell Push Jerks (50#/35#)
200 Meter Farmer’s Carry (50#/35#)
Monday, 3/7/22
Strength
Build to a Heavy Set of 10:
Power Snatches
WOD
9 Minute AMRAP:
21 Deadlifts (115#/85#)
15 Toes to Bar
9 Power Snatches (115#/85#)
Friday, 3/4/22
WOD
Open 22.2
For Time:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlifts (225#/155#)
Bar Facing Burpees
*10 Minute Time Cap
Thursday, 3/3/22
WOD
Option 1
20 Minute EMOM:
Odd: Calorie Bike
Even: Calorie Row
Option 2
20 Minute EMOM:
Odd: 9 Toes to Bar + Max Push Ups
Even: Max Calorie Row