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

WOD 3.18.22

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A. Superset Bent Row 8-8-8-8-8 Single Leg Romanian Deadlift 8-8-8-8-8, each leg B. 3 rounds for time: 500M Row 10 Hang Power Clean 61/43KG 10 Chest to Bar Pull Up

WOD 3.17.22

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A. Superset Overhead Squat 3-3-3-3-3 Skin the Cat 2-2-2-2-2 B. For time: 25 Deadlift 84/61KG 5 Rope Climb 20 Deadlift 4 Rope Climb 15 Deadlift 3 Rope Climb 10 Deadlift 2 Rope Climb 5 Deadlift 1 Rope Climb …

WOD 3.16.22

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A. Superset Bench Press 2-2-2-2-2 Skill Work Jump Rope B. "Death By" From 0:00-2:00, perform: 200M Run 3 Bar Facing Burpee From 2:00-4:00, perform: 200M Run 6 Bar Facing Burpee From 4:00-6:00, perform: 200M…

WOD 3.15.22

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A. Every 30 seconds for 20 rounds: 1 Snatch Pull @ 1 Rep Max Snatch B. As many rounds as possible in 20 minutes: 5 Wall Ball 20/14LB. 10/9FT 3 Toes to Bar 1 Power Snatch 70/49KG

WOD 3.14.22

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A. Split Jerk 3-3-2-2-1-1-1 B. As many rounds as possible in 12 minutes: 12 Box Jump 24/20" 12 Dumbbell Snatch 50/35LB 12 Dumbbell Push Press 50/35LB