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

02-22-22

Push Press
10@40%
5@50/60/70%
Max Set @ 75%

WOD: For Time:
5 Clean & Jerks 155/105
400m Run
10 Clean & Jerks
400m Run
15 Clean & Jerks
400m Run

02-21-22

Front Squats:
10@40%
8@50%
5@60/70%
Max Reps @75%

WOD: 10′ AMRAP
500m Row Buy In
Then,
25 Situps
5 Burpees
10 Jumping Air Squats

02-18-22

Skill: 4 Rounds to get Heavier
1 Arm DB Floor Press to Side Rotation
5 per side

WOD: 15′ AMRAP
10 Tuck Up
:10 Tuck Hold
5 V Up
:05 V Hold
30 Walking Lunges
10 Perfect Push ups