March 2022

A. 8 – 4 – 2 3 rounds of strength wave B. partner wod Row 5000m

3 / 17 / 22 7 x 2 min , rest 1 min Run 250 m Max reps DB burpees

3 / 16 / 22 A. seated Db Strict press 8 x 8 B. Amrap 8 8 kbs 70 / 53 24 double unders

3 / 15 / 22 amrap 25 run250m row 20 cals 15 pull ups

3 / 14 / 22 A. Back SQUAT 6 – 6 – 4 – 4 – 4 2 -2 -2 -2 B. BACK RACK Back Step lunge 3 x 8 C. Partner amrap 12 100 Wall balls ( shared ) 1000m Row ( Shared ) Max wall balls in time remaining.

3 – 11 – 22 AMRAP 20 Run 400m then 2 rounds 10 KBS 53/35 10 wall balls 20 / 14

WOD 3 – 10 – 22 10 rounds 100m run 5 / 3 reps ring dip 5 Clean 135 / 95

3 – 9 – 22 amrap 5 5 toes to bar 5 box jumps 30 inches rest 2 min amrap 5 5 toes to bar 5 burpees rest 2 min amrap 5 5 box jumps 30 / 24 5 burpees

WOD 3 – 8 – 22 A. 3 x 5 min emom’s , rest 1 min between sets. 5 snatches across 3 snatches across 1 snatch building B. Row train 12 min amrap – teams of 2 Row 2000m together Max reps snatch 75 / 55 in time remaining.