March 2023

Monday: WOD: 10 Min: 5×5 Back Squats (75% of heavy single) rest 2 min then: 21-15-9 Thrusters; TTB; Calorie Row for time Tuesday: WOD: 10 Min: 5×5 Bench Press (75% of heavy single) rest min then: 1 Rope Climb; 4 Double DB Box Steps; 6 BBJO; 8 Double DB DL 2 Rope Climbs; 8 Double […]

Monday: WOD: 10 Min: 10 sets of 3 Back Squats (67.5%) Rest 2 min then: 50 DU 8 Alt. DB C & J 12 Min AMRAP Tuesday: WOD: 4 Burpee Box Get Overs 15/12 Calorie Row 10R4T (rest 1:30 between rounds) Rest 2 min then: 10 Min 10 Sets of 3 Bench Press (67.5%) Wednesday:

Monday: WOD: 10 Min- 5×5 Back Squat (70%) 1 set every other min rest 2 min then: 25′ Double DB Front Rack Lunge 5 Strict Pull Ups 5 Box Jumps 5 Strict HSPU 12 Min AMRAP Tuesday: WOD: Teams of 2 15 cycles ea of: 30 sec on/30 sec off- Row 1 min rest- at

Monday: WOD: “STRONG MAN’S ALLEY”-2019 10 Min – 5×5 Bench Press- 1 set every 2 min Rest 2 min then: 400M RUN 10 DEADLIFTS(275/185) 10 BURPEES 10 PULLUPS 3R4T Tuesday: WOD: 6 Squat Clean & Jerks (155/105) 2 Rope Climbs 4R4T Wednesday: WOD: 10 Min – 5×5 Snatch (unbroken) 1 set every 2 min rest