March 2023

Tuesday March 14th , 2023 A. Overhead squat 10 – 8 – 6 B. Back Squat 3 – 3 – 3 – 3 -3 C. Partner 100m Med ball relay 10x each or 12 min AMRAP

WOD 3 / 13 / 23 AMRAP 18 9 deadlift 155 / 105 12 box jump 24 / 20 15 / 12 push ups

A. 7 x 4 Front Squats building B. AMRAP 7 3 thrusters 135 / 95 7 toes to bar

Thursday March 9th , 2023 800m run 60 situps 40 wall balls 20 snatch 95 / 65 100 double unders 20 snatch 40 wall balls 60 situps 800m run

Wednesday March 8th , 2023 5 x 3 min rounds / rest 3 min 500m / 400m Row max wall walks

Tuesday March 7th , 2023 A. Power clean 5 – 5 – 3 – 3 – 3- 1 – 1 – 1 – 1 B. Partner amrap 10 Accumulate 3 min L Hold or Plank with one person working at a time , in remaining 10 min accumulate max meters on a machine with a

WOD Monday March 6th, 2023 AMRAP 20 400m run 20 pistols 10 strict pull ups

March 3rd , 2023 AM classes will be same as last week , 2 heats within the hour. PM classes will be merged into a Friday night Lights Heats starting at 430pm and going till the entire gym finishes. Feel free to bring drinks and hangout. Congratulations to all the athletes that completed the Open

march 2nd , 2023 10 rounds each , rest 1 : 1 each round with partner Odd Rounds15 / 12 cal row15 wall ball 20 / 14 Even Rounds15 / 12 cal row15 KBS 53 / 35

March 1st , 2023 10 rounds 7 deadlifts 185 / 125 30 double unders