Wednesday 03/25
Strength - Every 2:00 x 5
3-3-3-3-3 Deadlifts
Build based off feel
WOD - 8RFT
3 Power Cleans (155/105)
6 Lateral Burpees
9 Box Jump Overs (24/20)
Tuesday 03/25
Strength - Every 2:00 x 5 Sets
3-3-3-3-3 Front Squats
Build based off feel
WOD - 2 RFT
30 T2B
500m Row
30 C2B
500m Row
Monday 03/24
If you need help finding a partner for Spring Fling let us know !
Strength - Every 2:30 X 4 Sets
5 Strict Press + 5 Push Press
@ 65-70% of 1RM Strict Press
Unbroken sets
WOD - 15 min AMRAP
30/24 Cal Row
10 Alt Devils Press (50/35)
10 Alt DB Box Step Ups (24/20)
Friday 03/21
Strength Day
Part 1 - Every 2:30
6 x 6 Back Squat
@ 65-70% of 1RM
Part 2 - Every 90s x 10 Sets
Sets 1-5 = 2 Snatches
Sets 6-10 = 1 Snatch
Build based off feel
Thursday 03/20
Strength - Every 2:00 x 6 Sets
5-5-5-3-3-3 Bench Press
Build based off feel
WOD - For Time
15-12-9-6-3 Push Jerks (135/95)
30-24-18-12-6 Cal Row