WOD

March 15th Class Program

8 min EMOM: Power Snatch x 2 (moderate weight)

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50ft Walking Lunges every 2 mins x 5 sets

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16 min EMOM:

1st min: 7 Wallballs + 5 CTB Pullups

2nd min: 15 Box Jumps

3rd min: 7 Power Snatches + 7 OH Squats 95/65

4th min: 15/12 cal Row

March 14th Class Program

15 min EMOM:

1st min: 45 sec Row

2nd min: 45 sec Ski

3rd min: 45 sec Air Bike

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15 min EMOM:

1st min: 30 sec Row

2nd min: 30 sec Ski or Run

3rd min: 30 sec Air Bike

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15 min EMOM:

1st min: 15 sec ALL OUT Row

2nd min:15 sec ALL OUT Ski or Run

3rd min: 15 sec ALL OUT Air Bike

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Core 5 Rounds:

1 min Single Arm Farmer Carry + 1 min Plank + 1 min Side Plank (each side)

 

March 13th Class Program

Build to 1 rep max Bench Press (rest 2-3 mins between sets)

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Strict Pullups 4xAMRAP (rest 2 min between sets)

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25 min EMOM:

1st min: 1-5 Ring Muscle-Ups

2nd min: 8 Strict Deficit HSPU

3rd min: 5 Bar Muscle-Ups

4th min: 12 Toe to Bars

March 12th Class Program

Front Squat 4×10 reps @ 3111 (rest 60-90 seconds between sets)

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Split Squats 4×10 reps @ 3111 (rest 60-90 seconds between sets)

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Single Leg Deadlifts 4×12 reps @ 3111 (rest 60-90 seconds between sets)

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WOD 4 Rounds for Time:

2 Rope Climbs + 6 Hang Power Cleans 155/133 + 50ft Handstand Walk

 

March 10th Class Program

Build to Heavy Power Clean

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30 min AMRAP alternating partners:

400m Row + 15 Ring Dips + 30 KB Swings + 60 Double Unders + 15 Ring Dips + 30 KB Swings + 500m Row

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Grande Prairie, AB T8V 7N7

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