7 March – 12 March 2022

Posted on March 5, 2022

Monday, March 7

Strength: Front Squat 5-5-5-5-5

 

WOD: 21-15-9

Wall Balls 14/20 9’/10′

Chest To Bar Pull-Ups

 

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 Shoulder To Overhead 83/115

Minute 5: 14 Hollow Rocks

 

Wednesday, March 9

Strength: Dead Lift 10-10-10-10

 

WOD: For Time

2 Minutes Max Calorie Bike into 5 Rounds of:

7 Dead Lift 93/135

4 Power Cleans 93/135

10 Jumping Lunges

 

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

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 Twists 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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