Saturday, March 19, 2022
Partner WOD
5 Rounds for time:
20 Wall Balls 20#/14#
15 HR Push Ups
10 Deadlifts 225#/155#
Sit in Air Squat
Thursday, March 17, 2022
AMRAP in 16 minutes of:
8 Strict pull ups
16 Calorie assault bike
32 Overhead walking lunges (45#/35#)
Tuesday, March 15, 2022
With a 2 minute clock complete:
10 Burpees
2 Clean & jerk (225#/155#)
If completed before 2 minutes, add 4 minutes to the clock and proceed to:
10 Burpees
2 Clean & jerk (225#/155#)
10 Burpees
4 Clean & jerk (225#/155#)
If completed before 6 minutes, add 6 minutes to the clock and proceed to:
10 Burpees
2 Clean & jerk (225#/155#)
10 Burpees
4 Clean & jerk (225#/155#)
10 Burpees
6 Clean & jerk (225#/155#)
If completed before 12 minutes, add 8 minutes to the clock and proceed to:
10 Burpees
2 Clean & jerk (225#/155#)
10 Burpees
4 Clean & jerk (225#/155#)
10 Burpees
6 Clean & jerk (225#/155#)
10 Burpees
8 Clean & jerk (225#/155#)
Stop at 20 minutes.
Sunday, March 13, 2022
5 rounds for time of:
20 Sumo deadlift high-pull (115#/80#)
20 Box jumps (30″/24″)
Saturday, March 12, 2022
For time:
• 21 pull-ups
• 42 double-unders
• 21 thrusters (weight 1)
• 18 chest-to-bar pull-ups
• 36 double-unders
• 18 thrusters (weight 2)
• 15 bar muscle-ups
• 30 double-unders
• 15 thrusters (weight 3)
♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb
Time cap: 12 minutes
