WOD 3.24.23

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A. Super Set E3MOM For 3 Rounds Front Squat 3 @ 70% 1RM 3 @ 80% 1RM 3+ @ 90% 1RM L-Hang 5 x 20s B. For Time 4 Rounds 20 Wall Ball 20/14#, 10/9' 20 Hand Release Push-up 250M Row 1 Minute Rest Between Roun…

WOD 3.23.23

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A. Super Set E3MOM For 5 Rounds Deadlift 5-5-5-5-5 Commando Pull-up 6-6-6-6-6 B. For Total Reps EMOM For 4 Rounds 1 Minute Russian Kettlebell Swing 2/1.5P 1 Minute Sit-up 1 Minute Back Rack Lunges 43/30 1 Minute…

WOD 3.22.23

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A. 15 Minutes To Establish A... Squat Snatch, 1RM B. "Jeremy" 21-15-9 Reps Of Overhead Squat, 43/30 Burpee

WOD 3.21.23

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A. Super Set E3MOM For 3 Rounds Push Press 3 @ 70% 1RM 3 @ 80% 1RM 3+ @ 90% 1RM Skill Work Jump Rope Crossover Practice B. 12 Minute AMRAP 10 Alternating Dumbbell Snatch 50/35# 10 Double Under (Rx+ = Jump Rope …

WOD 3.20.23

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A. Super Set E3MOM For 3 Rounds Back Squat 3 @ 70% 1RM 3 @ 80% 1RM 3+ @ 90% 1RM Skill Work Chest-to-Wall Handstand Push-up Practice Rope Climb Practice B. For Time 5 Rounds 10 Back Squat 43/30 5 Strict Handstand…

WOD 3.19.23

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A. In 15 Minutues, Establish A Heavy... Hang Power Clean, Double B. For Time 3 Rounds 250M Row 21 Thruster Thruster 43/30 12 Chest-to-Bar Pull-Up

WOD 3.18.23

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Partner Workout 100 Calorie Row 90 Push-up On Dumbbell 80 Calorie Row 70 Dumbbell Hang Clean 60 Calorie Row 50 Dumbbell Front Squat 40 Calorie Row 30 Dumbbell Push Press 20 Calorie Row 10 Toes-to-Bar After Each Movement (Both Athletes…

WOD 3.17.23

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A. In 15 Minutes, Establish A Heavy... Snatch Complex 1 Snatch Deadlift + 1 Hang Snatch High Pull + 1 Hang Power Snatch B. "Randy" For Time 75 Power Snatch, 34/25 Compare to February 8, 2021 C. Accessory - Core…

WOD 3.16.23

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A. E3MOM For 3 Rounds Front Squat 5 @ 65% 1RM 5 @ 75% 1RM 5+ @ 85% 1RM B. For Time* 50 Dumbbell Walking Lunge 30 Handstand Push-up 40 Front Rack Walking Lunge 20 Deficit Handstand Push-up 30 Overhead Walking Lunge 10…

WOD 3.15.23

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A. E3MOM For 3 Rounds Push Press 5 @ 65% 1RM 5 @ 75% 1RM 5+ @ 85% 1RM B. In A 12 Minute Window, Complete 3 Rounds 12 Deadlift 61/43 9 Hang Power Clean 61/43 6 Shoulder-to-Overhead 61/43 2 Rounds 12 Deadlift 70/52 9…