Wednesday, 3/11/20
WOD
For Time:
Cash In: 2k Row
Straight Into…
10-8-6-4-2
Power Cleans (205#/145#)
30-24-18-12-6
Wall Balls (20#/14#)
Tuesday, 3/10/20
WOD
10 Minute AMRAP:
15/12 Calorie Bike
25′ Dumbbell Walking Lunge (50#/35#)
15 Handstand Push Ups
25′ Dumbbell Walking Lunge (50#/35#)
Core Strength
3 Rounds:
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 Second Hollow Body Hold
Rest 1 Minute
Monday, 3/9/20
Strength
Every 2 Minutes for 6 Minutes (3 Sets):
4 Power Snatch
*Drop and reset each rep
WOD
For Time:
15 Muscle Ups
75 Power Snatch (75#/55#)
15 Muscle Ups
*15 Minute Time Cap
Friday, 3/6/20
WOD
10 Rounds:
3 Hang Power Cleans (185#/135#)
3 Front Squats (185#/135#)
24 Double Unders
Thursday, 3/5/20
Partner WOD
3 Minute AMRAP:
300′ Sandbag Carry
Max Sandbag Cleans Over the Box (30″)
Rest 3 Minutes
3 Minute AMRAP:
200′ Sandbag Carry
Max Sandbag Cleans Over the Box (30″)
Rest 3 Minutes
3 Minute AMRAP:
100′ Sandbag Carry
Max Sandbag Cleans Over the Box (30″)
*(150#/100#)
Wednesday, 3/4/20
WOD
8 Minute AMRAP:
10 Calorie Bike
10 Kettlebell Box Step Ups (70#/53#)(24″/20″)
*Increase by 2 reps every round
Gymnastics Strength
8 Minute Alternating EMOM:
Odd: 40 Second Plank Hold
Even: 10 Strict Handstand Push Ups
Tuesday, 3/3/20
WOD
“Jackie on Steroids”
For Time:
1000m Row
50 Thrusters (95#/65#)
30 Bar Muscle Ups
Monday, 3/2/20
Strength
Every 2 Minutes for 6 Minutes (3 Sets):
5 Power Snatch
*Drop and reset each rep
WOD
3 Rounds:
30 Dumbbell Snatch (50#/35#)
15 Burpee Box Jump Overs (24″/20″)
Friday, 2/28/20
Strength
6 Minute EMOM:
1 Clean and Jerk
WOD
4 Rounds:
75 Double Unders
25 Wall Balls (20#/14#)
10 Clean and Jerks (135#/95#)