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
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
