21 March – 26 March 2022

Posted on March 20, 2022

Monday, March 21

Strength: Bent Over Barbell Rows 6 + 10 Banded Pull a parts x5

WOD: “DT” 5 Rounds For Time 103/155

12 Dead Lift

9 Hang Power Cleans

6 Shoulder To Overhead

 

Tuesday, March 22

WOD: 24 Minute EMOM

Minute 1: 2 Rope Climbs

Minute 2: 8/10 Calorie Bike

Minute 3: 15 Ring Rows

Minute 4: 6 Devils Press 70/100

 

Wednesday, March 23

Strength: Push Jerk 5-4-3-3-3

WOD: 11 Minute AMRAP

25 Hollow Rocks

5 Shoulder To Overhead 93/135

25 Air Squats

 

Thursday, March 24

Strength: Dead Lift 5×5 70%

WOD: 30-20-10

Pull-Ups

Slam Ball OTS 25/40

 

Friday, March 25

Skill Work: Double Unders

WOD: 7 Rounds For Time

12 Alternating Front Rack Lunges 83/115

9 Push-Ups

20 Double Unders

 

Saturday, March 26

Partner WOD: Chipper (in any order)

100 SDLHP 35/55

100 Alternating Dumbbell Power Snatch 35/50

100 Burpee Box Overs 20/24

80/100 Calorie Row

100 Medicine Ball Sit-Ups 14/20

*320′ Bear Crawl After Each Movement

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