TUESDAY MARCH 5, 2024
STRENGTH / FOUNDATION
12:00:
3 FLOOR PRESS
WOD
AMRAP 14:00:
15 R. SWINGS 70/53 (RX+ 10 MB G2OH 70/50)
15 HSPU / MOD: PUSHUPS
20 LUNGES
AFTERMATH
TABATA ABS
COOL DOWN
STRENGTH / FOUNDATION
12:00:
3 FLOOR PRESS
WOD
AMRAP 14:00:
15 R. SWINGS 70/53 (RX+ 10 MB G2OH 70/50)
15 HSPU / MOD: PUSHUPS
20 LUNGES
AFTERMATH
TABATA ABS
COOL DOWN
STRENGTH / FOUNDATION
12:00:
SQUAT CLEAN + PUSH PRESS + PUSH JERK + SPLIT JERK
WOD
16:00 CAP:
21 CLEAN AND JERKS 135/85
21 PULLUPS
15 THRUSTERS
15 C2B PULLUPS
9 CLUSTERS
9 BAR MUPS
COOL DOWN
STRENGTH / FOUNDATION
12:00:
3 ARM BAR L/R
15 R. SWING
10 RING ROW
15 HOLLOW ROCK
10 PUSHUP
BUDDY WOD
*TEAMS OF 2 – WORK ONE AT A TIME
AMRAP 20:00:
40 DB HANG CLEANS 40s/30s
40/30 CAL ROW
40 DB LUNGES
300 SINGLE UNDERS
COOL DOWN
OPEN WOD 24.1
21-15-9, 15:00 CAP:
DB SNATCHES ARM 1
LATERAL BURPEES
DB SNATCHES ARM 2
LATERAL BURPEES
AFTERMATH
TABATA SITUPS
TABATA SQUATS
TABATA PLANKS
TABATA CARDIO
COOL DOWN
STRENGTH / FOUNDATION
12X:50:
1 POWER SNATCH
WOD
10 ROUNDS, 16:00 CAP:
5 STRICT PULLUPS
200 METER ROW-SKI OR 400M BIKE OR 160M RUN
COOL DOWN
STRENGTH / FOUNDATION
20X:30:
1 HANG SQUAT CLEAN
WOD
AMRAP 5:00:
8 HANG POWER CLEANS 115/85 (RX+155/105)
8 LATERAL BURPEES
–
REST 3:00:
–
AMRAP 5:00:
40 DUBS / MOD: 60 SINGLES
8 DEADLIFTS
8 LATERAL BURPEES
COOL DOWN
STRENGTH / FOUNDATION
12:00:
2 BENCH PRESS
WOD
6 ROUNDS, 12:00 CAP:
8/6 RING DIPS (RX+ 5 RING MUPS)
5 THRUSTERS 115/75 (RX+ 135/85)
AFTERMATH
1200M RUN-SKI
2500M B.ERG
3000M AB-ECHO
COOL DOWN
STRENGTH / FOUNDATION
12:00:
3 BACK SQUAT
WOD
AMRAP 16:00:
16/13 CAL ROW OR 12/9 CAL BIKE
16 DB SNATCHES 50/35
16 V-UPS (RX+ T2B)
16 GOBLET SPLIT SQUATS
COOL DOWN
STRENGTH / FOUNDATION
12:00:
(3-4 SETS)
8 BAND TWIST L/R
8 PALLOF PRESS L/R
8 TEMPO TRIS
8 PAUSE ROW
8 FACEPULL
BUDDY WOD
TEAMS OF 2 – ALT. ROUNDS
AMRAP 20:00:
8 SQUAT THRUSTS
8 SWINGS 53/35
8 WALL BALLS 20/14, 10/9
COOL DOWN
STRENGTH / FOUNDATION
12:00:
2 SUMO DEADLIFT
WOD
3 ROUNDS, 16:00 CAP:
(RX+ 1 ROPE CLIMB)
20 MB STEPUP OVERS 50/30, 24/20”
(RX+ 1 ROPE CLIMB)
500M ROW / MOD: 400M RUN OR 1000M BIKE
COOL DOWN