24.3
3/15/24 Sound Bath tonight 7 pm : )
March 2024
Motion is Lotion
3 / 14 / 24 AMRAP 30 Run 250m 1 round of CTB Cindy 5 ctb pull ups 10 push ups 15 airsquats
Fatality
3/13/24 AMRAP 20 Run 100m 10 thrusters 95 / 65 10 American Kettle bell Swings 53 /35 *every round add 100m , 5 thrusters and 5 KBS
Power clean triples
3/12/24 A. 6 x 3 power clean , building as needed , can be singles B. Partner WOD amrap 12 1 – 2 – 3 – 4 – 5 – etc wall walk 25ft down and 25 ft back ( 50 ft walking lunge ) partners rotate full rounds rounds.
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Gymnastics Mixer
3/11/24 A. EMOM 8 practice gymnastics pulling 3 rounds for time 400m run 8 burpee box jump over 24/20 16 toes to bar 8 burpee box jump over 16 ctb pull ups
53 shades of grey
March 6 2024 5 x 3 min rounds , 3 min rest 21 / 18 cal 15 deadflifts 155/105 max wall balls
3 position squat clean
March 5th , 2024 6 sets on the 90 second high hang squat clean + hang squat clean + squat clean from floor B. 7 min amrap 3 – 6 – 9 – 12 – etc clean and jerk 135 / 85 ctb pull up
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Liberty station
March 4 th , 2024 For time 400m run 30 overhead squats 45/30 20 handstand push ups 10 box jumps 30 / 24 800m run 10 box jumps 30 / 24 20 handstand push ups 30 overhead squats 45/35 400m run
