3/13/23
WOD
Deadlift 5-5-5-5-5 reps
5 sets, not for time of:
10 Strict Pull-ups
20 Push-ups
30 Russian Swings, Heavy
3/12/23
WOD
Rest Day
3/11/23
WOD
With a Partner, share reps however:
15 minute AMRAP of:
10 Calorie Bike/Ski
30 Kettlebell Swings
*Add 10 Calories to Bike/Ski each round.
-Rest 5 minutes-
15 minute AMRAP of:
5 Shuttle Runs, 25'x2
20 Push-ups
*Add 5 Shuttle Runs each round.
3/10/23
WOD
Strict Press 15-12-9-6 reps
*Each set as heavy as possible, rest as needed.
“CFT Grace 45”
For time:
45 Clean and Jerks, 115/75-lbs.
3/9/23
WOD
For time:
Row 3000m
40 Burpee Box Jumps, 24"/20"
50 Strict Pull-ups
60 Toes-to-Bar
*Partition as desired.
3/8/23
WOD
For time:
50-40-30-20-10 Wall-Balls, 20/14-lbs.
100-80-60-40-20 Double-unders
Accessory:
3 sets for Quality of:
15 DB Lateral Raises
10 Arnold Presses
3/7/23
WOD
EMOTM for 10 minutes:
3-6 Ring Muscle-ups
Teams of 2
15 minute AMRAP of:
30 Toes-to-Rings
40 DB Snatch, 50/35-lbs.
50 Sit-ups
*Share reps as desired.
REMINDER: SUBMIT OPEN SCORES BY 5PM MONDAY.
3/6/23
WOD
Front Squat 15-12-9-6 reps
*Each set as heavy as possible, rest as needed between sets.
27-21-15-9 reps for time of:
Back Squat, 95/65-lbs.
*After each set Run 200m.
REMINDER: SUBMIT OPEN SCORES BY 5PM MONDAY.
3/5/23
WOD
Rest Day
REMINDER: SUBMIT OPEN SCORES BY 5PM MONDAY.
3/4/23
WOD
30 minute AMRAP with a Partner:
1 Rope Climb
10 Box Jump Overs, 24"/20"
10 Handstand Push-ups
10 Box Jump Overs, 24"/20"
1 Rope Climb
*You do a round, your partner does a round.