March 2022

4 – 1 – 22 Run 5000m 500 burpees 50 rope climbs April Fools WOD 10 sets on the 2 min perform : 3 power cleans at 65 – 75% 15 wall balls 20 / 14 to 10 ft target for both males and females.

WOD 3 – 31 – 22 5 x 3 min rounds , rest 3 min Buy in 500m row max reps devils press

3 – 30 – 22 A. 7 x 5 push press B. 1 – 10 Strict pull up run 100m in between sets.

AMRAP 20 9 burpees 15 thruster 45 / 35 21 cals

WOD 3 – 28 – 22 A. 3 x 8 Front Rack , Back Step lunges B. 3 x 8 Back rack , Back step lunges C. 5 x 250m run relay with a friend.

3 – 25 – 22 A. Squat clean 5 x 5 at 65 % 5 x 3 at 75% 5 x 1 at 85 – 90% B. cash out 8 min amrap Burpee pull ups, scale with burpees to target.

3 – 24 – 22 4 min amrap 6 cal bike 3 Devils press 50 / 35 rest 2 min 4 min amrap 10 box jump 24 / 20 2 rope climb Repeat both amraps each with 2 min rest between. score each amrap separately.

3 – 23 – 22 A. 7 x 3 Push Jerk B. 3 x 8 Floor press or DB Bench press C. Cash out 50 – 40 – 30 – 20 – 10 Situps plate hops

3 – 22 – 22 5 rounds 400m run 21 push ups 15 KBS 53 / 35

3 – 21 – 22 A. Overhead Squat 8 – 8 – 8 B. Back Squat 6 – 6- 6- 4 – 4- 4 C. Partner AMRAP 12 Buy In Row 2000m Max reps 135 / 85 back squat from the ground