W.O.D. 3-23-23
Accessory Strength: Partner 1 row @ 300m Partner 2 max rep kettlebell bent over row @ max rep/weight
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W.O.D. 3-22-23
9-15-21-15-9: Front Squats and Pull-ups Front Squat, 115/95 lbs Pull-up
W.O.D. 3-20-23
Complete as many rounds as possible in 15 mins of: 5/5 Alternating Dumbbell Power Snatches, 70/50 lbs 15/15 Unbroken Double Unders 1/1 Rope Climbs
W.O.D. 3-17-23
AMRAP 15 mins: Burpee Toes-to-bars, Air Squats, and Double Dumbbell Push Press Complete as many rounds as possible in 15 mins of: 5/5 Burpee Toes-to-bars… Read More »W.O.D. 3-17-23
W.O.D. 3-16-23
Accessory Work/Midline 100 weighted dead bugs
W.O.D. 3-15-23
Every 1 min for 12 mins: Power Cleans and Hang Squat Cleans Every 1 min for 12 mins do: 1/1 Power Cleans 2/2 Hang Squat… Read More »W.O.D. 3-15-23
W.O.D. 3-14-23
25-20-15-10-5: Weighted Box Step-ups and Burpee Box Overs weight 50/40 lbs
W.O.D. 3-10-23
3 rounds, 1 min per station, for max reps of: 1.Burpee 2.Power Snatch, 75/55 lbs 3. Box Jump, 24/20 in 4.Thruster, 75/55 lbs 3.Chest-to-bar Pull-up… Read More »W.O.D. 3-10-23
W.O.D. 3-9-2023
17 minute amrap of: 50 cal machine buy in then perform: amrap of “Cindy”- 5 pull ups/10 push ups/ 15 air squats
W.O.D. 3-8-2023
11 RFT: Single Arm Devil Press + Box Step Overs and Handstand Push-ups 11 rounds for time of: 5 Single Arm Devil Press + Box… Read More »W.O.D. 3-8-2023
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