WODs
CrossFit
Monday, March 27
Strength: Back Squat 4-4-3-3
WOD: 9 Minute AMRAP
8 Alternating Front Rack Lunges 63/95
8 Toes To Bar
Tuesday, March 28
Skill Work: Handstand Walks
WOD: 5 Rounds For Time
10 Hang Cleans 83/115
25′ Handstand Walk
50 Double Unders
Wednesday, March 29
Strength: 8 Minute TABATA Sit-Ups / Flutter Kicks
WOD: For Time 1-2-3-4-5-6-7-8-9-10-9-8-7-6-
Dead Lift 153/225
Bar Facing Burpees
Thursday, March 30
WOD: 5 Rounds
3 Minute AMRAP
3 Chest To Bar Pull-Ups
6 Box Jumps 20/24
9 Push-Ups
1 Minute Rest
Friday, March 31
Strength: Strict Press 5-4-3-2-2
WOD: 4 Rounds For Time
7 Power Snatch 93/135
25 Air Squats
400 Meter Run
Saturday, April 1
Partner WOD:
50 Devils Press 70/100
100 Calorie Row
100 Calorie Bike
100 Kettlebell Swings 35/55
100 SDLHP 35/55
800′ Farmers Carry
Bootcamp
Monday, March 27
WOD: 19 Minute AMRAP
8 Alternating Front Rack Dumbbell Lunges 70/100
8 Toes To Bar
8 Calorie Bike
8 Alternating Plank Rows 35/50
Tuesday, March 28
WOD: 5 Rounds For Time
1000/1200 Meter Row Buy In
15 Kettlebell Hang Cleans 50/70
25′ Handstand Walk
50 Double Unders
Wednesday, March 29
WOD: For Time 1-2-3-4-5-6-7-8-9-10-9-8-7-6-
Kettlebell Dead Lift 70/110
Sit-Ups
Burpees
Thursday, March 30
WOD: 5 Rounds
3 Minute AMRAP
3 Chest To Bar Pull-Ups
6 Box Jumps 20/24
9 Push-Ups
1 Minute Rest
Friday, March 31
WOD: 5 Rounds For Time
14 Alternating Dumbbell Power Snatch 35/50
25 Air Squats
400 Meter Run
Saturday, April 1
Partner WOD:
50 Devils Press 70/100
100 Calorie Row
100 Calorie Bike
100 Kettlebell Swings 35/55
100 SDLHP 35/55
800′ Farmers Carry
