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WOD

Saturday and Sunday

Sat. March 25 9-11a: open gym/17.5 open makeup 11a-noon: Recovery WOD Sun. March 26– REST DAY

Friday

A. push press; *all % based off test day. warmup: empty bar x 10, 45×8, 55×6 E2MOTM: 65×5, 75×5, 85×5 B. 50 burpee box jump...
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Thursday

In teams of two, with only one partner working at a time, complete AMRAP 15 min: Row 300 Meters 10 DB thrusters 20 DB Walking...
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Wednesday

A. Power clean skill work (1.high hang muscle clean, above knee muscle clean, mid shin muscle clean + FS after each. 2. high hang power...
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Tuesday

Three sets of: Turkish Get-Ups x 6 reps (3 each arm) 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm Bulgarian Goat Bag Swings x...
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Monday

A. Backsquat 65% x 5 75% x 5 85% x 5 B. Assault Bike 50 calories for time

Saturday and Sunday

Saturday: 9-11a: open gym/17.4 open makeup 11a-noon: Recovery WOD Sunday:  REST DAY

Friday

A. Overhead squat mobility prep https://www.youtube.com/watch?v=HgEgIGE2ZI8 Building 5 sets x 3 reps to a solid triple OHS   B. AMRAP 5 min: 2 OHS/2 bar...
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Thursday

A. Floor press technique https://www.youtube.com/watch?v=bGH3BeRRLDE Build to a solid heavy triple floor press within 5 setsB. Tabata Calorie Row 20 x 10 x 8 post...
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Wednesday

In teams of three, only 1 working at a time, alternate when needed, Complete as many rounds and reps as possible in 15 minutes of:...
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