03-24-22

WOD: 30′ EMOM
8 Close Grip Bench 135/75
7 Box Jump Overs 24/20
6 DB Cleans 35/25

03-23-22

Push Press
10@35%
5@45/55/65%

WOD:
1000m Row
Rest to 10′
1000m Row
Rest to 20′
500m Row

03-22-22

High Hang Squat Snatch
8′ to get to a Heavy Single

WOD: 15′ AMRAP
3 Rope Climbs
30 Abmat Situps
20 Goblet Squats 53/35

03-21-22

Front Squats
5@35/45/55/65/75/80%

WOD: For Time
200m Walk w/ 1 DB Overhead 35/20 & 1 DB Suitcase 50/35
Then, 4 Rounds:
50 DU / 125 Singles
10 TTB
Then, 200m Walk with DB

03-18-22

10-9-8-7-6-5-4-3-2-1
Bench Press @ 50-100%BW
Deadlifts @75-150%BW
2x Bike Calories

03-17-22

Hang Squat Clean
5@40/50/60/70%

WOD: 15′ AMRAP
1-2-3-4-5-6…..Hang Squat Clean
200m Run
15 Knee Above 90

03-16-22

Push Press
10@barbell
8@35/45/55/65%

WOD:
6′ EMOM x 3 Rounds
500m Row
30 Heavy Russian KB Swings

03-15-22

Backsquats:
5@40/50/60/70%

WOD: 20′ AMRAP
10 Alt DB Hang Snatch
200m Run
10 Wallballs
5 Burpees

03-14-22

Hang Clean
5@35/45/55/65/75%
*Add 1 STO at end of each set

WOD: 16′ AMRAP
250/200m Row
Then, 4 Rounds:
5 DL @ 75% of HC
2 Power Cleans
20 Sit ups

03-11-22

21 Pull ups
42 DU
21 Thrusters
18 Chest to Bar Pull ups
36 DU
18 Thrusters
15 BMU
30 DU
15 Thrusters