WOD

Thursday – 220414

WOD For time: 10 Thrusters (95/65) – rest 60 seconds – 10 Thrusters (95/65) 20 Calorie Row – rest 60 seconds – 10 Thrusters (95/65)

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Tuesday – 220412

SWOD Every 3 minutes for 3 sets, complete: Hang Power Clean x 5 reps @ 60% WOD Every 90 seconds for 12 rounds, complete: 3

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Monday – 220411

WOD Every 2:30 for 4 sets, complete: a. Low-angle Incline Bench Press x 5 reps b. Single-arm DB Row x 5 reps/arm then, every 2:30

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Saturday – 220409

WOD “West Metro Chipper” For time: 100 Abmat Sit Ups 90 Walking Lunges 80 Push Ups 70 Box Jumps (24″/20″) 60 Pull Ups 50 Squat

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Wednesday – 220406

SWOD Every 5 minutes for 3 sets, complete: Overhead Press x 5 reps @ 60% Reverse Snow Angel (weighted) x 10 reps @ 2020 Single-arm

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Tuesday – 220405

WOD For time: 3 rounds of Cindy 10 Power Cleans (155/105) 3 rounds of Cindy 10 Front Squats (155/105) 3 rounds of Cindy 10 Squat

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Monday – 220404

WOD In class, establish the following: – max load 20-ft Sled Push – max load Tire Flip – max reps Alternating DB Snatch in 60

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Thursday – 220331

SWOD Rope Climb Drills WOD Every minute on the minute for 24 minutes (8 rounds), complete: Minute 1 – 1-2 Rope Climbs Minute 2 –

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Friday – 220325

SWOD For time: 100m Farmer Carry (45s/35s) 200m DB Carry (80/50) 300m Plate Carry (45/35) 400m Run WOD For time (15 min cap): Run 400m

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Thursday – 220317

WOD 2 rounds for time of: 20 Box Jumps (24″/20″) 3 Deadlift (335/225) 30 Toes to Bar 3 Deadlift (335/225) 40 Push Ups 3 Deadlift

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Wednesday – 220316

SWOD For time: 22 Calorie Row 22 Alternating DB Ground to Overhead (70/50) 2 Rope Climb 22m Sled Pull (90/60) WOD Spend the rest of

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Tuesday – 220315

SWOD Every 3 minutes for 3 sets, complete:Hang Power Clean– 5 reps @ 63.5%– 5 reps @ 72.5%– 5+ reps @ 81.5% WOD Every minute

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Monday – 220314

SWOD Every 3:30 minutes for 5 sets, complete:Low-angle Incline Bench Press x 5 reps – increase load each setBar Dips or Bench Dips x 10

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Saturday – 220312

SWOD Handstand Walk Drills (10 minutes) 1) 12″ Line – Kick up to Handstand with 5 second hold 2) 18″ Line – Kick up to

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Friday – 220311

WOD “Open WOD 22.3” For time (12 min cap):21 Pull Ups42 Double Unders21 Thrusters (95/65)18 Chest-to-Bar Pull Ups36 Double Unders18 Thrusters (115/75)15 Bar Muscle Ups30

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Tuesday – 220308

SWOD Every 4 minutes for 3 sets, complete: a. Overhead Press– 5 reps @ 63.5%– 5 reps @ 72.5%– 5+ reps @ 81.5% b. Band

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Monday – 220307

SWOD Every 3 minutes for 3 sets, complete:Hang Power Clean x 5 reps @ 58% WOD For time: 75 DB Hang Curtis P’s (50s/35s) Note:

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Saturday – 220305

SWOD Every 5 minutes for 3 sets, complete: Unstable Banded Single-arm KB Bench Press x 5 reps/arm Bent-over DB Row x 5 reps/arm KB Russian

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Friday – 220304

WOD “Open WOD 22.2” 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 for time of (10 min cap):DeadliftsBar-facing Burpees Rx – 225/155Sc – 135/95, may step over the bar on Burpees ……….

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WOD