03-08-23

20′ AMRAP
400m Run
1 Arm OH DB Carry around Cones

03-07-23

Strength:
8 Sets x 5 Reps
Push Press
Start Light and Add Weight
*Perform 2 Backsquats at Each Weight

12′ AMRAP
20 American KB Swings 53/35
25 Tuck Ups
10 Burpees

03-06-23

3 Rounds
10 DB Curl & Press
6 Lunge Steps
10 Bent Over Rows
6 Front Squats
10 DB Push Ups

16′ AMRAP
15/12 cal Ski or Row
25′ Walking Lunges
:30 Wall Sit
25′ Walking Lunges
200m Run

03-03-23

Open WOD 23.3 if you are Registered

If you are not Registered for the Open:
Solo: 5000m Row
OR
Partner: 25′ to Row Max Meters (Switch as Needed)

03-02-23

Snatch
10′ to Work to Heavy Power or Hang Power Snatch

WOD: 15′ to Work
From 0-10′:
Run 800m
Then complete AMRAP of….
1 Snatch
20 DU
From 10′-15′:
Run 400m
Then AMRAP of….
2 Power or Hang Power Cleans
20 DU

03-01-23

Strict Press
7 Sets x 4 Reps
Work to Heavy

WOD:
2′ Ski for Max Cal
1′ Rest
2′ Max Sit ups
Then, Complete 3 Rounds at Same Numbers of Each Movement

02-28-23

#justabar
3′ AMRAP Ladder 1-2-3-4-5-6…..
Hang Clean
Strict Press
Good Morning

5 Rounds
10 Unbroken Hang Power Cleans
Work to Heavy

12′ AMRAP
2 MU (Ring or Bar) / 5 CTB
10 Deadlifts (use # from HC above)
200m Run

02-27-23

Backsquats
5@35, 45 & 55%
3@65 & 75%

2′ EMOM x 5 Rounds
10/8 cal Ski
10 Walking Lunges
10 Wallballs
*Add 2 Wallballs Each Round if Under 2′ cap.
2′ Rest

02-24-23

23.2
15′ AMRAP
5 Burpee Pull Ups
10 Shuttle Runs
*Add 5 Burpee Pull Ups Each Round

Straight Into 5′:
Find 1RM Thruster

02-23-23

Strength – Strict Press
6 Rounds of 5 Reps
Start at 35% and go up
*Perform 5 Deadlifts at each weight

16′ AMRAP
200m Run
10 Clean & Jerk (at 5Rep Strict Press Wt.)