MAR 13-19, 2023

MONDAY, MARCH 13

AMRAP 14 WITH A PARTNER

20 PULL UPS

20 DOUBLE FRONT RACK KB LUNGES

20 RING DIPS

20 DOUBLE FRONT RACK KB LUNGES

*SPLIT REPS ANYWAY

**KBS MUST STAY OFF FLOOR ENTIRE WOD

*** :30 PLANK PENALTY

 

TUESDAY, MARCH 14

EMOM 16

1: 300/250M SKI ERG

2: 60 DOUBLE UNDERS

3: 9 DEADLIFTS 225/155

4: REST

 

WEDNESDAY, MARCH 15

EMOM X 10

3-3-2-2-2-1-1-1-1-1

BENCH PRESS

CROSSFIT.COM WOD

EMOM 15

ASCENDING TTB LADDER +

MAX BURPEES IN REMAINING TIME

 

THURSDAY, MARCH 16

FOR TIME

2000M ROW

50 WALL BALLS

1000M ROW

35 WALL BALLS

500M ROW

20 WALL BALLS

 

FRIDAY, MARCH 17

3 ROUNDS

600M RUN

30 BOX JUMP OVERS

15 OVERHEAD SQUATS 95/65

 

SATURDAY, MARCH 18

EMOM 21

1: 15 JUMPING PULL UPS +

10 HANG POWER CLEANS 115/75

2: MAX PUSH UPS INTO SHOULDER TAPS

3: REST

 

SUNDAY, MARCH 19

2 ROUNDS

15 DOUBLE DB PUSH PRESS 50s/35s

30 LATERAL SQUAT JUMPS OVER DBs

10 ALT DB SNATCHES

20 LATERAL SQUAT JUMP OVER DBs

5 DOUBLE DB DEVILS PRESS

100′ DB CARRY

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