7 March – 12 March 2022

Posted on March 5, 2022

Monday, March 7

WOD: 27-21-15-9

Wall Balls 14/20 9’/10′

Jumping Pull-Ups

Kettlebell Swings 35/55

 

Tuesday, March 8

WOD: 21 Minute EMOM

Minute 1: 40 Seconds Battle Rope Drumming

Minute 2: 11/13 Calorie Row

Minute 3: 14 Plank Ups

Minute 4:  10 Dumbbell Shoulder To Overhead 70/100

Minute 5: 14 Hollow Rocks

 

Wednesday, March 9

WOD: For Time

2 Minutes Max Calorie Bike into 5 Rounds of:

10 Alternating Kettlebell Power Cleans 35/55

16 Kettlebell Dead Lift 35/55

10 Jumping Lunges

16 Step Ups 20/24

 

Thursday, March 10

WOD: 5 Rounds

3 Minute AMRAP

10 Push-Ups

30 Double Unders

6 40′ Shuttle Sprints

1 Minute Rest

 

Friday, March 11

Workout will be based on Crossfit Open Workout 22.3

Workout will be announced Thursday March 10 at 12:00 PM

 

Saturday, March 12

WOD: 4 Rounds For Time

*1000/1200 Meter Row Buy In

20 Russian Twist 25/45

20 Slam Ball OTS 25/40

20 Single Arm Dumbbell Push Press 35/50 (10 on each side)

20 Medicine Ball Sit-Ups 14/20

 

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