3/19/23
WOD
Rest Day
3/18/23
WOD
Teams of 3
For time:
30 Rope Climbs
90 Box Get-Overs
120 Double-unders, each
150 Push-ups
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.