Wednesday, 3/24/21
WOD
For Time:
30-20-10
Calorie Assault Bike
Dumbbell Box Step Ups (50#/35#)(24”/20”)
Hand Release Push Ups
Tuesday, 3/23/21
Strength
3×10 Back Squats
WOD
8 Minute AMRAP:
1 Muscle Up
30 Double Unders
*Add 1 Muscle Up Every Round
Monday, 3/22/21
Strength
5×3 Push Jerk @65%
WOD
For Time:
Cash In: 1k Row
3 Rounds:
15 Hang Power Cleans
10 Shoulder to Overhead
(135#/95#)
Friday, 3/19/21
WOD
Open 21.2
For Time:
10 Dumbbell Snatches
15 Burpee Box Jump Overs
20 Dumbbell Snatches
15 Burpee Box Jump Overs
30 Dumbbell Snatches
15 Burpee Box Jump Overs
40 Dumbbell Snatches
15 Burpee Box Jump Overs
50 Dumbbell Snatches
15 Burpee Box Jump Overs
*(50#/35#)(24”/20”)
*20 Minute Time Cap
Wednesday, 3/17/21
WOD
5 Rounds:
300’ Shuttle Sprint
21 Air Squats
300’ Shuttle Sprint
12 Kettlebell Swings (50#/35#)
Tuesday, 3/16/21
WOD
For Time:
30 Toes to Bar
90’ Dumbbell Walking Lunge (50’s/35’s)
60/50 Calorie Row
90’ Dumbbell Walking Lunge (50’s/35’s)
30 Toes to Bar
Rest 3 Minutes
15 Toes to Bar
30’ Dumbbell Walking Lunge (50’s/35’s)
30/25 Calorie Row
30’ Dumbbell Walking Lunge (50’s/35’s)
15 Toes to Bar
Monday, 3/15/21
Strength
3×12 Overhead Squats
WOD
9 Minute AMRAP:
3 Hang Power Snatches (95#/65#)
3 Bar Facing Burpees
*Add 3 Reps Every Round
Friday, 3/12/21
WOD
Open Workout 21.1
For Time:
1 Wall Walk
10 Double Unders
3 Wall Walks
30 Double Unders
9 Wall Walks
90 Double Unders
15 Wall Walks
150 Double Unders
21 Wall Walks
210 Double Unders
*15 Minute Time Cap