3/26 -3/28

1.Work up to a heavy double backsquat

2.
5 Rounds shuttle run
1:00 On / :30 Seconds Off

3. 5 Rounds For Time:
10 Alternating Dumbbell Power Snatches (55/35)
40 Double Unders
15 Toes to Bar
40 Double Unders

 

3/27

  1. EMOM8x3 OHS

2. For Time:
50/35 Calorie Row
35 Burpee Box Jumps
20 Overhead Squats

35 Burpee Box Jumps
50/35 Calorie Row

3/26

1.Bench: Find a Heavy Double

2.On the Minute x 16 (4 Rounds):
Minute 1 – 3 Power Cleans
Minute 2 – 2 Hang Squat Cleans
Minute 3 – 1 Squat Clean
Minute 4 – Rest

3. 3 rounds

400M run/row
3 Front Squats + 2 Push Jerks + 1 Split Jerk

 

 

3/12 WOD

  1. 5×3 Bench
  2.  5 rounds 20 min time cap

10pullups,20 wallballs,20 Superman,20 lunge,10 strict press

Warm and cool- see board