Monday 03/21

Body Armor- 4RNFT

• 12 Goodmornings

• 10 Bird Dogs ea side

• 12 Seated banded rows

WOD- 5:00 AMRAP

• Max T2B (OTM 9 Deadlifts 185/135)

-Rest 5:00-

5:00 AMRAP

• Max C2B (OTM 9 Front Squats 95/65)

  
  Score= Total T2B + C2B

Friday 03/18

Strength- Every 2:00 x 8 sets

• 2 Squat Snatches

• build based off feel - does not have to be tap&go

WOD- 3 RFT

• 500m Row

• 12 OHS (135/95)

• 21 T2B

ThUrsday 03/17

Happy St. Patrick’s Day!

Body Armor- 4RNFT

• :10 L-Hang (:20 Tuck Hold)

• 15 Sit Ups

• :30 Handstand Hold

• 10 Push ups

WOD- 10 RFT

• 250m Row

• 6 Hang Power Cleans (105/75)

Wednesday 03/16

Strength- Every 2:00

• 5x5 Back Squats

• 70-75% (or 5-10lbs heavier than last week)

WOD- For Time (Partition as needed)

• 75 Thrusters (75/55)

• 75 Burpees

Tuesday 03/15

Photos from 22.3 are posted on our Facebook page! Check them out and feel free to tag yourself!

Strength- Every 2:00 x 5 sets

• 5 Strict Press

• build based off feel

WOD- For Time

30-20-10

• KB Swings (53/36)

• Box Jump Overs

• 3 Rope Climbs after every round (also begin with 3 rope climbs at the start of the WOD)