Sunday, March 3, 2024
For total time.
21-15-9 reps of:
Calorie row
Front squat (135#/95#)
Rest 5 minutes
21-15-9 reps of:
Calorie bike
Front squat (135#/95#)
Saturday, March 2, 2024
Open WOD 24.1
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
Time cap: 15 minutes
♀ 35-lb dumbbell
♂ 50-lb dumbbell
Thursday, February 29, 2024
Skill / Strength
Muscle up
Conditioning
For time:
21 Calorie assault bike
200m Run
15 Calorie assault bike
200m Run
9 Calorie assault bike
200m Run
Wednesday, February 28, 2024
Skill / Strength
Split jerk
Conditioning
AMRAP in 15 minutes of:
100′ Weighted bear crawl (50#/35#)
15 Toes to bar
Tuesday, February 27, 2024
For time:
30 Wallball (20#/14#)
30 Pull-ups
30 Deadlift (95#/65#)
30 Sit-ups
30 Box jumps (20”/24″)
30 Hang power cleans (95#/65#)
30 Push ups
30 Overhead squats (95#/65#)
30 Double unders
30 Burpees
Sunday, February 25, 2024
For time:
200m Run
5 Deadlift (145#/95#)
200m Run
5 Deadlift (165#/105#)
200m Run
5 Deadlift (205#/125#)
200m Run
5 Deadlift (245#/145#)
200m Run
5 Deadlift (285#/165#)
200m Run
5 Deadlift (325#/185#)
200m Run
5 Deadlift (345#/195#)
200m Run
5 Deadlift (365#/205#)
