Friday, 3/10/23

WOD

“Ursula”
15 Minute AMRAP:
50 Double Unders
15 Kettletbell Swings (53#/35#)
30 Air Squats
10 Shuttle Sprints (50’)
*Add 2 Shuttle Sprints Every Round

Accessory Work

Accumulate 3:00 in a Dead Hang

Thursday, 3/9/23

Strength

Every 2 Minutes For 10 Minutes:
2 Bench Press

Partner WOD

18 Minute AMRAP:
15/12 Calorie Row
50’ Dumbbell Walking Lunge (50#/35#)
*You Go, I Go

Wednesday, 3/8/23

Strength

Every 2 Minutes For 10 Minutes:
2 Back Squats

WOD

For Time:
30/24 Calorie Bike
20 Toes to Bars
15 Overhead Squats (95#/65#)
20 Bar Facing Burpees
15 Overhead Squats (95#/65#)
20 Toes to Bars
30/24 Calorie Bike

Tuesday, 3/7/23

Strength

Every 2 Minutes For 10 Minutes:
2 Deadlifts

WOD

5 Rounds:
10 Dumbbell Box Step Ups (50#/35#)’s (24”/20”)
20 Push Ups
*Rest 30 Seconds

Monday, 3/6/23

Strength

10 Minute EMOM:
5 Touch N Go Power Cleans

WOD

For Time:
400m Run
Then…
5 Rounds:
5 Strict Pull Ups
5 Strict Handstand Push Ups
15 Ab Mat Sit Ups
Then…
400m Run

Friday, 3/3/23

WOD

Open 23.3
Starting with a 6:00 time cap:
5 Wall Walks
50 Double Unders
15 Snatches (95#/65#)
5 Wall Walks
50 Double Unders
12 Snatches (135#/95#)

*If completed before the 6:00 time cap, add 3:00 to the time cap and complete:
20 Strict Handstand Push Ups
50 Double Unders
9 Snatches (185#/125#)

*If completed before the 9:00 time cap, add 3:00 to the time cap and complete:
20 Strict Handstand Push Ups
50 Double Unders
6 Snatches (225#/155#)

Thursday, 3/2/23

Strength

10 Minute EMOM:
5 Touch N Go Power Snatches

WOD

3 Rounds:
30 Back Squats (95#/65#)
50 Ab Mat Sit Ups

Wednesday, 3/1/23

Strength

Every 2 Minutes For 10 Minutes:
3 Bench Press

WOD

2 Rounds:
27/21 Calorie Ski Erg
27 Push Ups
21/16 Calorie Ski Erg
21 Push Ups
15/12 Calorie Ski Erg
15 Push Ups
*Rest 5 Minutes Between Rounds

Tuesday, 2/28/23

Strength

Every 2 Minutes For 10 Minutes:
3 Back Squats

WOD

5 Rounds:
1:00 Max Bike Calories
1:00 Max Box Step Ups (24”/20”) (50#/35#)
1:00 Max Kettlebell Swings (53#/35#)
1:00 Rest

Monday, 2/27/23

Strength

Every 2 Minutes For 10 Minutes:
3 Deadlifts

WOD

5 Rounds:
50 Double Unders
10 Clean and Jerks (95#/65#)
10 Bar Facing Burpees
*Rest 1 Minute After Each Round