Thursday, 3/16/23
WOD
For Time:
40-30-20-10
Box Jump Overs (24”/20”)
Ab Mat Sit Ups
Accessory Work
5 Sets:
30 Second Ring Dip Support Hold
*Rest 1:00
Wednesday, 3/15/23
Strength
12 Minutes to Establish a 1 Rep Deadlift
WOD
21 Dumbbell Clean and Jerks (50#/35#)’s
50’ Dumbbell Front Rack Walking Lunge (50#/35#)’s
15 Dumbbell Clean and Jerks (50#/35#)’s
50’ Dumbbell Front Rack Walking Lunge (50#/35#)’s
9 Dumbbell Clean and Jerks (50#/35#)’s
50’ Dumbbell Front Rack Walking Lunge (50#/35#)’s
Tuesday, 3/14/23
Strength
10 Minute EMOM:
5 Touch N Go Power Snatches
WOD
For Time:
1600 Meter Run
80 Toes to Bar
*Partition However You Would Like
Monday, 3/13/23
Strength
12 Minutes to Establish 1 Rep Bench Press
WOD
5 Rounds:
200/175 Meter Row
10 Burpees Over Rower
15 Wall Balls (30#/20#)
*12 Minute Time Cap
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#)