W.O.D.

Monday 3/16

Strength:
Back Squats (5 x 5)

WOD:
12 Min AMRAP:
6 Thrusters (95/65)
12 KB Swings (53/35)

Saturday 3/14

Partner WOD:
2 Rounds of:
*Max Reps in 1 minute:
Goblet Squats (53/35)
Bent Over Rows (85/55)
Lying V-Ups
Single Arm KB Press (right arm) (53/35)
OH Plated Lunges (45/25)
Single Arm KB Press (left arm) (53/35)
Max Calories (Bike or Row)
*Partner A does max reps for 1 Minute while Partner B rests, then switch
Teams can start at different stations just maintain the same order

Thursday 3/12

Strength:
Bench Press 10×2 Building Up

WOD:
6 Rounds for Time
25 KB Swings (53/35)
25 Russian Twists (53/35)
25 Double Unders

Wednesday 3/11

Partner WOD:
20 Minute AMRAP:
Partner A completes 1 round of DT
12 Deadifts (155/105)
9 Hang Cleans (155/105)
6 Push Jerks (155/105)
Partner B completes 1 round of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats
When both partners have competed all reps then switch

Tuesday 3/10

Strength:
8 Min EMOM:
1-2 Rope Climbs
0:30 Front Squats

WOD:
21-15-9
Hang Snatch (95/65)
Back Squat (95/65)
Burpees

Monday 3/9

Strength:
Strict Press 3×6

WOD:
14 Min AMRAP:
6 Plyo Push-Ups (45/25)
8 Sit-Ups
10 Push-Press (95/65)
Run 150 m

Saturday 3/7

PARTNER WOD:
With a 22 Minute Running Clock:
Buy In:
50 Med Ball Sit-Ups (20/14) (Together)
(With remaining Time)
AMRAP of:
Partner A does:
9 Deadlifts (105/75)
6 Hang Cleans (105/75)
3 Front Squats (105/75)
1 Burpee

Partner B:
Run 250 m
( then switch )

Thursday 3/5

Strength:
Pull-Ups (or Negatives)

WOD:
For Time:
**150 Wall Balls (20/14)
**Top of Every 2 Minutes, complete 6 single arm OH squats (53/35)**