8 March – 13 March 2021

Posted on March 8, 2021

Monday, March 8

WOD: 9 Rounds For Time

6 Front Rack Dumbbell Squats 70/100

6 Dumbbell Alternating Power Snatch 35/50

9 Toes To Bar

10/12 Calorie Row or 7/9 Calorie Bike

*29 Minute Time Cap

 

Tuesday, March 9

WOD: 5 Rounds

3 Minute AMRAP

8 Dumbbell Power Cleans 35/50

8 Slam Balls 25/40

8 Box Overs 20/24

1 Minute Rest

 

Wednesday, March 10

Strength:  Bent Over Rows 10-10-10-10-10

WOD: 4 Rounds For Time

14 Alternating Plank Rows 35/55

14 Russian Kettlebell Swings 35/55

400 Meter Run or Row

30 Second Side Plank Hold

 

Thursday, March 11

“Mendez” (Modified)

26 rounds for time
4 Alternating Dumbbell Clean and Jerks 35/50
11 Air Squats
3 Burpees
26 Double Unders
*26 Kettlebell thruster buyout 25/45
*40 Minute Time Cap
On March 11 2020 (Camp Taji, Iraq) was hit with 26 rockets, killing 3 soldiers; 2 American and 1 British.  One of the casualties was  SPC Juan Mendez.  He was 26 years old.

 

Friday, March 12

WOD:  For Time 27-21-15-9

*800 Meter Row  Buy In

Dead Lift 70/110

Ring Rows

Box Jumps 20/24

Push Ups

 

Saturday, March 13

WOD: 25 Minute AMRAP

10 Squat Jumps

15 Straight Arm Plate Sit-Ups 25/45

400 Meter Run

20 Overhead Walking Lunges 25/45

 

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