14 March – 19 March 2022

Posted on March 13, 2022

Monday, March 14

Strength: 1 Power Snatch + 1 Squat Snatch x5

WOD: 4 Rounds For Time

5 Power Snatch 93/135

10 Pistol Squats

15 Toes To Bar

 

Tuesday, March 15

WOD: 22 Minute Ladder 2,4,6,8…

Burpees

Step Ups 20/24

Seated Dips 20/24

80′ Farmers Carry After Each Round 70/110

 

Wednesday, March 16

Strength: Dead Lift Establish 1 Rep Max

WOD: “Annie” For Time 50-40-30-20-10

Double-Unders

Sit-Ups

 

Thursday, March 17

WOD: 11 Minute AMRAP

14/17 Calorie Row

11 Push-Ups

11 Hang Cleans 63/95

 

WOD: 11 Minute AMRAP

11 Slam Balls 25/40

11 Box Jumps 20/24

11 Shoulder To Overhead 63/95

 

Friday, March 18

Strength: Back Squat 6-5-4-3-2

WOD: 14 Minute AMRAP

7 Pull-Ups

20 Air Squat

20 Alternating Plank Rows 35/55

*550/700 Meter Row Anytime During The Workout

 

Saturday, March 19

WOD: 5 Rounds For Time

400 Meter Run

1 Minute Plank

20 Kettlebell Swings 35/55

 

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