Donkey Kong
WOD March 17th , 2023 10 – 20 – 30 – 40 – 50 situps double unders 1 – 2 – 3 – 4 – 5 rope climb 20 min cap .
Overhead Strong
March 16th , 2023 A. Push Press 3 – 3 -3 – 3 B. Split Jerk 2 – 2 – 2 – 2 C. 20 – 15 – 10 – 5 cal machine single arm DB thruster 50 / 35 10 min cap
Muscle Race car
March 15th , 2023 5 rounds 1 min burpee pull ups 1 min hang snatch 75 / 55 1 min cal machine 1 min rest
Med Ball Relay
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
Wood Chipper
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
Walking the line
Wednesday March 8th , 2023 5 x 3 min rounds / rest 3 min 500m / 400m Row max wall walks
Power Clean SWOD
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
