03-10-22

10-8-6-6-4-4-2-2
Close Grip Bench (Going up)
10 OH Walking Lunges Each Round 35/25

03-09-22

4 Rounds:
10 Strict Pull ups
15 Bent Over Flys
10 KB Sumo DL

WOD: For Time:
21-15-9
American KB Swings 70/53
T Push ups

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