WOD

Monday, April 3, 2023

Rest

Sunday, April 2, 2023

0:00 – 3:00 – 400m Run
3:00 – 4:00 – Max pull ups
4:00 – 5:00 – Max lunges
5:00 – 8:00 – 400m Run
8:00 – 9:00 – Max pull ups
9:00 – 10:00 – Max lunges
10:00 – 13:00 – 400m Run
13:00 – 14:00 – Max pull ups
14:00 – 15:00 – Max lunges

Saturday, April 1, 2023

21-15-9 reps for time of:
Wall ball (20#/14#)
Hang power snatch (115#/80#)

*Rest 3 minutes*

21-15-9 reps for time of:
Wall ball (20#/14#)
Hang power clean & jerk (115#/80#)

Friday, March 31, 2023

Rest

Thursday, March 30, 2023

100 Burpee shuttle runs for time.

EMOM perform 5 push ups.

Wednesday, March 29, 2023

Strength / Skill
Snatch balance

Conditioning
For time:
300m Run
9 Barbell complex (115#/80#)
300m Run
6 Barbell complex (135#/95#)
300m Run
3 Barbell complex (155#/105#)

Tuesday, March 28, 2023

4 Rounds for time:
50 Crossovers
40 Air squats
30 V-ups
20 Push ups
10 Chest to bar pull ups

Monday, March 27, 2023

Rest

Sunday, March 26, 2023

Complete as many reps as possible in 18 minutes of:
3 Burpee box jump-overs (24″/20″)
3 Dumbbell snatch (50#/35#)
6 Burpee box jump-overs (24″/20″)
6 Dumbbell snatch (50#/35#)
9 Burpee box jump-overs (24″/20″)
9 Dumbbell snatch (50#/35#)
Etc…

Every 6 minutes complete a 400m run.

Saturday, March 25, 2023

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#)