WOD 3.28.22

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A. Superset Push Press 3-3-3-3-3 Hip Extension 5 x 10 B. For time: 10 Devils Press Then, 5 rounds: 12 Deadlift 10 Lunge 8 Push Press Then, 10 Devils Press Perform with a pair of 50/35LB Dumbbells. …

WOD 3.27.22

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A. Work up to a heavy complex 1 High Hang Clean 1 Hang Clean 1 Clean B. As many rounds as possible in 10 minutes: 100M Run 7 Pull Up

WOD 3.26.22

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A. Push Jerk 5-5-5-5-5 B. As many rounds as possible in 20 minutes: 6 Box Jump 24/20" 4 Kettlebell Swing 2/1.5P 2 Handstand Push Up

WOD 3.25.22

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A. Superset Back Squat 2-2-2-2-2 Single Arm Sots Press 8-8-8-8-8, each arm B. For time: 2000M Row 50 Burpee 30 Hang Snatch 70/49KG 17 minute time cap.

WOD 3.24.22

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A. Work up to a heavy Turkish Get Up, Double B. For time: 400M Run 21 Thruster 43/30KG 21 Toes to Bar 200M RUn 15 Thruster 15 Toes to Bar 100M Run 9 Thruster 9 Toes to Bar.

WOD 3.23.22

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A. Work up to a heavy Clean and Jerk B. For time: 9-7-5 reps of: Muscle Up Deadlift 143/102KG

WOD 3.22.22

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A. Snatch Balance 3-3-2-2-1-1-1 B. 8 rounds for max reps: In 1 minute: 12 Hang Dumbbell Snatch, alternating 50/35LB Max Rep Burpee Lateral Box Jump Over 24/20" Rest 1 minute. Compare to Jan 13, 2019.

WOD 3.21.22

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A. Superset Front Squat 3-3-3-3-3 Straight Body Lift 3-3-3-3-3 B. As many rounds as possible in 15 minutes: 5 Power Clean 70/49KG 10 Pistol, alternating 15 Push Up

WOD 3.20.22

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A. Work up to a heavy 100FT Back Rack Carry B. As many rounds as possible in 10 minutes: 60 Double Under 20 Pull Up 10 Handstand Push Up

WOD 3.19.22

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A. Every minute for 8 minutes: 2 Squat Snatch @ 75% B. "Nancy" 5 rounds for time: 400M Run 15 Overhead Squat 43/30KG