3/17/23

WOD

Hang Power Clean 5 x 5

5 sets, not for time of:
10 Handstand Push-ups
20 Lunges, weighted
60-sec. Plank

3/16/23

WOD

5 minute AMRAP of:
Bike 20 Calories
200 Single-unders

5 minute AMRAP of:
Row 20 Calories
40 Air Squats

5 minute AMRAP of:
20 Shuttle Runs (25')
20 Burpees

*Rest 5 min b/t AMRAPs

3/15/23

WOD

Hang Power Snatch 5 x 5

5 sets, not for time of:
10 Dips
20 Ring Rows
30 Sit-ups

3/14/23

WOD

20 minute AMRAP of:
50 double-unders
100-ft. walking lunge
100-ft. bear crawl

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