03-08-22

4 Rounds:
10 Bicep Curls
10 DB Strict Press
10 DB Bent Over Row
20 DB Toe Taps

3 Rounds: 1′ work / 1′ rest – Alternate Stations
Row for Calories
Double Unders
STO 125/85/65
Wallballs 20/14

03-07-22

Hang Snatch
1. 5@35/40/45/50/55%
2. 5′ to Work to Heavy Double

WOD: 10′ AMRAP
20 Tuck Ups
200m Run

03-04-22

Open WOD 22.2

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlifts 225/155
Bar Facing Burpees

03-03-22

For Time:
1000m Row
400m Run
Rest to 10:00
5:00 of Max Burpees
Rest to 20:00
500m Row
800m Run

03-02-22

Squat Clean
3@40/50/60/70%
1@80-85%

8-10 Rounds (20′ Cap)
5 Close Grip Bench @50-100% BW
1 Squat Clean @ “Whoa” Weight
200m/150m Row

03-01-22

Strict Press
10@30/40/50%
5@60/70/80%

4 Rounds for Time
400m Run
5 Pull Ups
3 Chest to Bar Pull Ups
2 Bar Muscle Ups
15 American KB Swings 53/35
5 Goblet Squats

02-28-22

Push Press
10@40/50%
5@60/70%

WOD: 15′ AMRAP
500m Row
30 Situps
20 Deadlifts @ 75% Push Press

02-25-22

22.1 Open WOD
15′ AMRAP
3 Wall Walks
12 DB Snatch
15 Box Overs

02-24-22

20′ AMRAP
500/450m Row
1000/900m Assault Bike
400m Run
20 TTB

02-23-22

Skill:
Mobility Clinic

WOD: 8 Rounds
5 Deadlifts – Start at 50%, Add 5-10#/Round
5 Strict Pullups