WODs 240318 - 240324

 3/18-3/24

Monday

For Time

Row 500 meters

Then,

3 Rounds of:

7 Hang Power Cleans (135/95)

5 Front Squats

3 Push Press

15 Knees To Elbows

Then,

Row 500 meters


Tuesday

12-10-8-6-4

DB Incline Bench Press (pick weight)

Strict Pull-ups

DB Reverse Lunges (pick weight)

Run 200 Meters


Wednesday

10 minute EMOM

Hang Power Snatch + Power Snatch + Overhead Squat 

WOD

10 Minute AMRAP

12 Alternating DB Snatch (pick weight)

8 Toes To Bar

20 Double-unders


Thursday

Run 400 Meters

Then,

12-10-8-6-4-2

Thrusters (105/75)

Strict Pull-ups

Then,

Run 400 Meters


Friday

4 Rounds For Time

Row 300 Meters

12 Sandbag Cleans (men 70-80lb sandbag/women 40-50lb sandbag)

100 Meter Suitcase Carry (switch hands at 50 meters) (70/55)


Saturday

20 minute AMRAP

10 Push Jerk (115/85)

5 Burpee Box Jump (24/20)

10 Russian Kettlebell Swing (70/55)


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