03-26-2021

Open WOD 21.3
15′ cap
15 Front Squats 95/65
30 TTB
15 Thrusters
Rest 1:00
15 Front Squats
30 CTB pull ups
15 Thrusters
Rest 1:00
15 Front Squats
15 BMU
15 Thrusters

Then, 7:00 to find heaviest
Deadlift + Clean + Hang Clean + Jerk

03-25-2021

Front Squats
10@35% w/pause
8@40% w/pause
6@45% w/pause
Group EMOM: 4 x 5@50% no pause

WOD: For Time.
500m Row
then, 5 Rounds:
10 GTO 45/35 plate
4 Burpee to plate
20 Plate Toe Taps
then,
500m Row

03-24-2021

NFT:
10-10-8-8-6-6-4-4
CG Bench – Adding Weight
:20 Max DU
5 Per Arm: DB C&J – Adding Weight

03-23-2021

Back Squats
8@35/45% Pause
5@55/65% No pause
Then, 5 Rounds of 5 Squats EMOM at 70%

WOD: For Time:
3 Rounds
21 Russian KB 70/53
15 Jumping Jacks
9 Goblet Squats
400m Run

03-22-2021

Hang Power Cleans
5@35/45/55%
3@65/75/85%
*After Each Set: 8 DB Curls/8 DB Rows

For Time:
500/400m Row Buy In
Then, 3 Rounds:
10 DL
5 Burpee Over Bar
25 Abmat SitUps
then
400m Run
then, 3 Rounds:
3 Power Cleans
10 HR Push Ups
15 Abmat Situps
Then
500/400m Row Cash out

03-19-2021

Open WOD 21.2
For Time – 20′ Cap

10 Alt DB Snatch 50/35
15 Burpee Box Jump Overs
20 Alt DB Snatch
15 Burpee Box Jump Overs
30 Alt DB Snatch
15 Burpee Box Jump Overs
40 Alt DB Snatch
15 Burpee Box Jump Overs
50 Alt DB Snatch
15 Burpee Box Jump Overs

03-18-2021

Not for Time WOD
1-2-3-4-5-6….Deadlifts
5 CG Bench Press
25 DU
10 American KB Swings

03-17-2021

Strength: Back Squats

WOD:
2′ EMOM x 5 Rounds
10 Wallballs
5 Burpees
Round 6 is for time:
25 Wallballs
15 Burpees

03-16-2021

Strength: Strict Press / Push Press

WOD: For Time.
Buy In:
25/20 Cal Bike
25/20 Cal Row
400m Run
Then,
22-16-10
Alt. Hang DB Snatch
Toes to Bar

03-15-2021

Strength: Power Cleans

WOD: for Time.
500/400m Row
3 Rounds of:
5 Power Cleans
20 Abmat Situps
3 Hang Power Cleans
Then,
400m Run
15 Power Cleans
60 Abmat Situps
9 Hang Cleans