Thursday, 3/24/22

WOD

5 Rounds For Time:
30 Russian Kettlebell Swings (53#/35#)
20 Kettlebell Goblet Squats (53#/35#)
1,000 Meter Run
*40 Minute Time Cap

Wednesday, 3/23/22

WOD

For Time:
100 Lateral Burpees Over the Rower
*Every 2:00 (Starting at 0:00): 250m/200m Row

Tuesday, 3/22/22

WOD

20 Minute AMRAP:
10 Handstand Push Ups
30 Double Unders
50’ Dumbbell Front Rack Walking Lunge (50#/35#)’s

Monday, 3/21/22

Strength

Build to a Heavy Set of 5:
Deadlift

WOD

5 Minute AMRAP:
Toes to Bar
*On the Minute (Starting at 0:00): 9 Deadlifts (185#/135#)

Rest 5 Minutes

5 Minute AMRAP:
Chest to Bar Pull Ups
*On the Minute (Starting at 0:00): 9 Front Squats (95#/65#)

Friday, 3/18/22

Strength

Build to a Heavy Double (Not Touch N Go)
Snatch

WOD

3 Rounds For Time:
500m Row
12 Overhead Squats (135#/95#)
21 Toes to Bar

Thursday, 3/17/22

WOD

For Time:
30-20-10
10 Meter Shuttle Sprints
Calorie Bike

200 Meter Farmers Carry (50#/35#)’s

30-20-10
10 Meter Shuttle Sprints
Calorie Bike

200 Meter Farmers Carry (50#/35#)’s

30-20-10
10 Meter Shuttle Sprints
Calorie Bike

*38 Minute Time Cap

Wednesday, 3/16/22

WOD

On the Minute For Max Rounds:
7 Thrusters (75#/55#)
7 Pull Ups
7 Burpees to Bar

Tuesday, 3/15/22

Strength

Bench Press
Build to a Heavy Set of 5
1×5 @90% of Heavy 5
1×5 @80% of Heavy 5

WOD

For Time:
5k Echo Bike

Monday, 3/14/22

WOD

For Time:
50 Power Cleans (155#/105#)
300 Double Unders
1 Mile Run
*25 Minute Time Cap

Friday, 3/11/22

WOD

Open 22.3
For Time:
21 Pull Ups
42 Double Unders
21 Thrusters (95#/65#)

18 Chest to Bar Pull Ups
36 Double Unders
18 Thrusters (115#/75#)

15 Bar Muscle Ups
30 Double Unders
15 Thrusters (135#/85#)
*12 Minute Time Cap