Wednesday – April 1

Every 6:00 for 4 Sets 800 M Run 30 KB Swings (53/35) OR 30 Hang KB Snatch (15 R / 15 L) *Record time of each round – try to be consistent (pace the beginning) *If you’re back is sore from Monday WOD – change KB Swings to Cal Row...

Tuesday – March 31

Part 1: 30-20-10 Burpees Wall Balls (20/14) *9 Minute Cap Part 2: 8-6-4-2-1-1 Front Squat *Build up to a 1 RM type-attempt _____________________________________ Part 1 is an aggressive pace from the beginning. Try to push through fatigue, you can always do another...

Monday – March 30

5 Rounds AMRAP 3 / 1 Minute Rest 9 Deadlifts (185/125) 7 Handstand Push Ups 45 Double Unders *AMRAP for 3 minutes, rest for 1 minute, then pick up where you left off for one AMRAP score.

Saturday – March 28

In Teams of 2 (1 working / 1 resting) 50-40-30-20-10 Wall Balls KB Swings (53/35) then 800 M Run (each run 200 M – 2x each) then 40-30-20-10 Back Squats (135/95) Hang Power Cleans then 800 M Run (each run 200 M – 2x each) 30-20-10 Front Squats (135/95) DB...

Friday – March

22-18-14 DB Snatch Pull Ups Rest 3 Minutes 18-14-10 DB Snatch Chest to Bar Pull Ups Rest 3 Minutes 14-10-6 DB Snatch Bar Muscle Up *28 Minute Cap ___________________________________ Most of today’s workout will be spent on that Pull Up bar. Protect those hands!!...