WOD

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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Thursday – 220303

SWOD Rope Climb Drills WOD Complete as many rounds and reps as possible in 20 minutes of: 16 Alternating Pistols 12 Handstand Push Ups 2

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Tuesday – 220301

SWOD Every 6 minutes for 3 sets, complete: Front Squat x 5 reps @ 58% 2-arm Single-leg RDL x 10 reps/leg Front Rack KB Carry

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Monday – 220228

SWOD Every 6 minutes for 3 sets, complete: Overhead Press x 5 reps @ 58% Reverse Snow Angel (weighted) x 10 reps @ 2020 Single-arm

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Friday – 220225

WOD OPEN WOD 22.1 Complete as many rounds and reps as possible in 15 minutes of: 3 Wall Walks 12 Alternating DB Snatch 15 Box

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Tuesday – 220222

SWOD Ring Muscle Up Drills 1) Establish the False Grip 2) Kipping Swing on the Rings x 5-8 swings 3) Hanging Hip Thrust x 5-8

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Monday – 220221

SWOD Every 4 minutes for 3 sets, complete: Deadlift – 3 reps @ 65.5% – 3 reps @ 74.5% – 3+ reps @ 83.5% Notes:

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Thursday – 220217

WOD “Filthy Fifty” For time: 50 Box Jumps (24″/20″) 50 Jumping Pull Ups 50 KB Swings (35/25) 50 Walking Lunges 50 Knees-to-Elbow 50 Push Press

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Wednesday – 220216

SWOD Every 4 minutes for 12 minutes, complete: 10 Single-arm DB Shoulder to Overhead, right 20m DB Farmer Carry 10 Single-arm DB Shoulder to Overhead,

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Monday – 220214

SWOD Every 5 minutes for 3 sets, complete: Bench Press x 5 reps – AHAP Single-arm Banded Pulldown x 10 reps/arm @ 2121 DB Reverse

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Saturday – 220212

SWOD Headstand Progressions 1) Establish a Tripod Position 2) Rock from Head to Toes in Tripod Position 3) Bring Knees together at 90 in Tripod

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WOD