March 29 – April 3 2021
Posted on March 28, 2021
Monday, March 29
Strength: 10 Minute MOMO Plank Holds 25/45
WOD: 3 Rounds For Time
16 Toes To Post
16 Alternating Dumbbell Power Snatch 35/50
16 Hollow Rocks
16 Burpees
Tuesday, March 30
Strength: Dead Lift 3-3-3-3-3
WOD: 15 Minute AMRAP
*800/1000 Meter Row Buy In
8 Dead Lift At Body Weight
10 Weighted Step Ups 20/24 40/70
Wednesday, March 31
Strength: Strict Press 7-7-7-7-7
WOD: For Time
4 Rounds
12 Knees To Elbows
12 Shoulder To Overhead 63/95
1 Minute Rest
4 Rounds
8 Pull Ups
8 Shoulder to Overhead 83/115
*14 Minute Time Cap
Thursday, April 1
WOD: 20 Minute Ladder 2,4,6,8,10…
Push Ups
Row or Bike For Calories
Alternating Plank Rows 35/50
*30 Double Unders After Each Round
Friday, April 2
Strength: Front Squat 8-8-4-4-4
WOD: 5 Rounds For Time
400 Meter Run
2 Rope Climbs
25 Wall Balls 9’/10′ 14/20
Saturday, April 3
WOD: TABATA
Slam Ball OTS 25/40
Row or Bike For Calories
Kettlebell Swings 35/55
Sit-Ups
*Each Movement Will Be Done 2x