Wednesday, March 13, 2024
AMRAP in 3 minutes of:
5 Chest to bar pull ups
10 Push ups
15 Box jumps (30″/24″)
20 Air Squats
25 Sit ups
REST 2 MINUTES
AMRAP in 5 minutes of:
5 Chest to bar pull ups
10 Push ups
15 Box jumps (30″/24″)
20 Air Squats
25 Sit ups
REST 2 MINUTES
AMRAP in 7 minutes of:
5 Chest to bar pull ups
10 Push ups
15 Box jumps (30″/24″)
20 Air Squats
25 Sit ups
Tuesday, March 12, 2024
Strength / Skill
Muscle up
Conditioning
For time.
12-9-6 reps of:
Front squat (155#/105#)
Push press (155#/105#)
-THEN-
30 Toes to bar
-THEN-
21-15-9 reps of:
Front squat (95#/65#)
Push press (95#/65#)
Sunday, March 10, 2024
4-8-12-16-20 reps of:
Toes to bar
*** In between each set perform 5 Wall walks.
Saturday, March 9, 2024
Open WOD 24.2
As many rounds and reps as possible in 20 minutes of:
300-meter row
10 deadlifts
50 double-unders
♀ 125 lb (56 kg)
♂ 185 lb (83 kg)
Thursday, March 7, 2024
Skill / Strength
Split jerk
Conditioning
5 Rounds for time of:
15 Push ups
30 Sit ups
45′ Overhead walking lunge (45#/35#)
Wednesday, March 6, 2024
Skill / Strength
Snatch
Conditioning
AMRAP in 14 minutes of:
60/50 Calorie row
50 Wall ball (20#/14#)
40 KB swings (70#/53#)
30 Bench press (100%BW / 70%BW)
Tuesday, March 5, 2024
Complete as many rounds as possible in 7 minutes of:
7 Box jumps (30″/24″)
7 Chest-to-bar pull-ups
Complete as many rounds as possible in 5 minutes of:
50 Double unders
25′ Handstand walk