Saturday 3/26/22

 Saturday, March 26, 2022

TEAM WOD

IN TEAMS OF 2...
2 SETS FOR TIME*
20 Alt. DB Up-Down Devil's Clean (50/35)|(35/20)
100/80 Cal Row
20 Alt. Up-Down DB Devil's Clean
100 Push-Ups
20 Alt. Up-Down DB Devil's Clean
100 Sit-Ups
20 Alt. Up-Down DB Devil's Clean
-Rest 1:00 b/t Sets-

*P1 works while P2 rests. Split work as needed.

Friday 3/25/22

 Friday, March 25, 2022

WOD

ON A 6:00 RUNNING CLOCK...
1 ROUND FOR TIME
600m Run
30 Front Squats (115/75)|(75/55)
-Rest Remaining Time-

ON A 6:00 RUNNING CLOCK…
2 ROUNDS FOR TIME
300m Run
15 Front Squats
-Rest Remaining Time-

ON A 6:00 RUNNING CLOCK…
4 ROUNDS FOR TIME
100m Run
7 Front Squats

Thursday 3/24/22

 Thursday, March 24, 2022

Skill

4 SETS*
8-10 Strict Hanging Toes to Something
Into...
:15-:30 Tuck Hold or L-Sit*
-Rest As Needed b/t Sets-

WOD

AMRAP x 15 MINUTES
20 Burpees
10 Toes to Bar
16 Box Jump Overs (24/20)
8 Toes to Bar
12 Alt. DB Suitcase Lunges (50/35)|(35/20)
6 Toes to Bar

Wednesday 3/23/22

 Wednesday, March 23, 2022

Strength

6-6-6*
Tempo Deadlift (1031)
*Start Light and build to Moderate weight.

WOD

6 ROUNDS FOR TIME
8 Deadlifts (205/145)|(145/100)
16 KB Swing (53/35)|(35/26)
25/20 Cal Bike

Tuesday 3/22/22

 Strength

4 SETS*
1 Push Press + 2 Push Jerks
*Start Moderate and build to a Moderate-Heavy weight.
-Rest As Needed b/t Sets-

WOD

FOR TIME
50 DB Shoulder to Overhead (50/35)|(35/20)
800m Run
50 DB Shoulder to Overhead

Finisher

2-3 SETS
20 DB Slides
40 DB Flutter Kicks
:30/:30 Single Arm/ Single Leg Plank Hold
-Rest As Needed b/t Sets-

Monday 3/21/22

 Monday, March 21, 2022

Strength

4 SETS*
1 Hang Power Clean + 2 Hang Squat Cleans
*Start Moderate and work to a Moderate-Heavy weight.
-Rest As Needed b/t Sets-

WOD

EVERY 4:00 x 4 SETS
35 Double Unders
10 Pull-Ups
8 Hang Squat Cleans (135/95)|(95/65)
10 Pull-Ups*
35 Double Unders
-Rest with Remaining Time-

*Option to complete 10 Ring Rows or 10 DB Bent Over Rows, Heavy for second set only

Friday 3/11/22

 Friday, March 11, 2022

WOD

For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
F- 65 lb, then 75 lb, then 85 lb
M- 95 lb, then 115 lb, then 135 lb
Time cap: 12 minutes