WOD

March 9th Class Program

Back Squats 5×4

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Split Squats 4×6

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Dumbell Back Row 4×8

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WOD 5 Rounds: 15 cal Row + 8 Burpee Box Jumps + 6 Power Cleans 135/155 95/65

March 8th Class Program

Build to Heavy Strict Press

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Build to Heavy Push Press

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Build to Heavy Split Jerk

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WOD: 30 cals AB + 21 Thrusters + 21 Pullups + 20 cal AB + 15 Thrusters + 15 Pullups + 10 cal AB + 9 Thrusters + 9 Pullups 95/65

March 7th Class Program

Row 5k for time

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10 Rounds: 10 cals AB + 10 Burpees + 10 Shuttle Sprints + 10 Wallballs

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Core 5 Rounds Single Arm Farmer Carry 100ft + Plank Hold 1 min

March 6th Class Program

10 min EMOM adding weight every minute: Power Snatch (moderate weight, work good technique)

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50 ft Walking Lunges every 2 minutes x 5 sets heavy

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WOD Time: Row 1200m + 100 Double Unders + 21 Deadlifts 155/125 + 21 Deficit HSPU + 75 Double Unders + 15 Deadlifts + 15 Deficit HSPU + 50 Double Unders + 9 Deadlifts + 9 Deficit HSPU

March 5th Class Program

Bench Press Build 2 rep max

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10 min EMOM:

1st min: AMRAP Ring Dips

2nd min: 10 Dumbbell Chest Press

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20 min EMOM:

1st min: 1-5 Ring Muscle Ups

2nd min: 45 sec Airbike

3rd min: 1-5 Bar Muscle Ups

4th min: 12 Burpees

March 3rd Class Program

Deadlifts 4×4 reps

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Dumbbell Bench Press 4×12

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Dips 4×12

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30 min AMRAP: Alternating Tasks

400m Row + 20 Box Jumps or Step Ups + 30 Wallballs

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