03-14-23

WOD 1.
500m Row – Buiding to Fast Each 100m
Rest About 5′
1000m Row For Time

WOD 2.
For Time
400m Run
10 Clean & Jerks 135/85
300m Run
8 Clean & Jerks
200m Run
6 Clean & Jerks
100m Run
4 Clean & Jerks

03-13-23

Front Squats
6 Sets x 6 Reps Getting Heavier
*First 2 Reps of Each Set are Pause

12′ AMRAP
10 Pull Ups
10 Walking Lunges
5 Goblet Squats 70/53
10 Walking Lunges

03-10-23

25′ AMRAP – Team of 2-3
50 Hang Power Cleans 135/85
10 Synchro Burpees Over Bar
50 Wallballs
10 Synchro Burpees Over Bar
50 Toes to Bar
10 Synchro Burpees Over Bar

03-09-23

5 Rounds
10 KB SDHP
10 Second Goblet Bottom Hold
5 Weighted Strict Pull Ups

7′ EMOM x 3 Rounds
2′ Max Cal Ski
Rest 1′
Remainder of 7′: Airsquats (2x your ski cals)

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