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

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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

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Thursday, 3/14/24

WOD

For Time:
100 Air Squats
100/80 Calorie Row
100 Air Squats

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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

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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

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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

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Friday, 3/8/24

WOD

Open 24.2
20 Minute AMRAP:
300m Row
10 Deadlifts (185#/125#)
50 Double Unders

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Thursday, 3/7/24

WOD

15 Minute AMRAP:
10 Shuttle Runs (50’)
15 Kettlebell Swings (53#/35#)
10 Burpees to Bar

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Wednesday, 3/6/24

Strength

8 Minute EMOM:
2 Power Clean and Jerks

WOD

6 Minute EMOM:
Odd: 15 Wall Balls (20#/14#)
Even: Max Calorie Bike

Rest 2 Minutes

6 Minute EMOM:
Odd: 10 Thrusters (95#/65#)
Even: Max Calorie Bike

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Tuesday, 3/5/24

Strength

5 Minute EMOM:
5 Back Squats @60%

WOD

For Time:
50 V Ups
50 Box Jump Overs (24”/20”)
50 Toes to Bars
50 Jumping Lunges
50 Ab Mat Sit Ups

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