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