Saturday 3-19-22
partner wod
30 synchro deadlifts 185/125
30 synchro bar facing burpees
400m run
20 synchro deadlifts
20 synchro bar facing burpees
400m run
10 synchro deadlifts
10 synchro bar facing burpees
400m run
Friday 3-18-22
5 rounds
3:00 mins per round to complete
10 push-presses 155/105
max weighted pullups 35/25
2:00 min rest between rounds
Thursday 3-17-22
15 min AMRAP
10 wallball shots 20/14
10 toes to bar
10 box jumps 24/20
Wednesday 3-16-22
hang squat cleans
3-3-3-3-3-3-3
Tuesday 3-15-22
21 min AMRAP
400/200/100m run
max rep strict press
each time you break a set of pullups, complete a run
from 0-7 min, run 400m
7-14 min, run 200m
14-21 min run 100m
Monday 3-14-22
5 rounds
15 strict HSPU
15 strict
1000/800m row
Sunday 3-13-22
3 rounds
20 kb swings 53/35
60 double unders
100’ farmers carry 53/35
Saturday 3-12-22
open wod 22.3
21 pullups
42 double unders
21 thrusters 95/65
18 chest to bar pullups
36 double unders
18 thrusters 115/75
15 bar muscle ups
30 double unders
15 thrusters 135/85
Friday 3-11-22
3 rounds
3 rounds
1000/800m bike
21 hang power snatch 75/55
Thursday 3-10-22
Muscle snatches
1-1-1-1-1
power snatches
1-1-1-1-1
squat snatches
1-1-1-1-1