MAR 20-26, 2023

MONDAY, MARCH 20

QUARTERFINALS WOD 4

AMRAP 20

1000M ROW

50 ABMAT SIT UPS

500M ROW

25 V UPS

 

TUESDAY, MARCH 21

FOR TIME

400M RUN

21-15-9

DOUBLE KB RUSSIAN SWINGS

BURPEE PULL UP

400M RUN

 

WEDNESDAY, MARCH 22

QUARTERFINALS WOD 2

AMRAP 12

8 DB SNATCHES R

8 OH WALKING LUNGES R

8 DB SNATCHES L

8 OH WALKING LUNGE L

40 CROSSOVERS

PRE-TURKISH GET UPS + HOLD

 

THURSDAY, MARCH 23

EMOM 8

1: 5 FRONT SQUATS

2: MAX ROPE CLIMBS

REST 3:00

EMOM 8

1: 3 BACK SQUATS

2: MAX STRICT WEIGHTED PULL UPS

 

FRIDAY, MARCH 24

10:00 WINDOW

BUILD TO A HEAVY CLEAN & JERK

QUARTERFINALS WOD 3

5 ROUNDS (10:00 CAP)

5 BURPEE BOX JUMP OVERS 30/24″

1 CLEAN & JERK*

*ADD 1 C&J EVERY ROUND*

 

SATURDAY, MARCH 25

6 SETS WITH A PARTNER

2:00 ON / 1:00 OFF

(SWITCH EVERY INTERVAL)

P1: MAX CAL BIKE

P2: AMRAP

5 WALL WALKS*

20 AIR SQUATS

MAX DB FLOOR PRESS 50s/35s

*RD2 4 REPS | RD3 3 REPS

 

SUNDAY, MARCH 26

4 SETS

5 FRONT RACK STEP UPS L+R

AMANDA

9-7-5

MUSCLE UP

SQUAT SNATCHES

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