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

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