WOD

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

march 8th

march 7th 2024 amrap 30 400m run 30 cals 20 squats 10 push ups

March 6 2024 5 x 3 min rounds , 3 min rest 21 / 18 cal 15 deadflifts 155/105 max wall balls

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

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

2/29/24 AMRAP 25 – easy pace 25 Russian KBS 1.5 / 1 pood 25 situps 25 squats 25 cal machine

2/28/29 5 rounds 10 deadlifts 225 / 155 20 / 15 push ups 50 double unders 250m run

2/27/24 A. Overhead walking lunges 2xDB 3 x 6 Steps ( moderate not heavy ) B. Front Rack walking lunge 2 x DB 3 x 8 steps ( moderate not heavy ) C. Dumbbell walking lunge 2 x DB 3 x 10 steps ( moderate not heavy ) D. AMRAP 12 ( 10 round Cap

2/26/24 AMRAP 18 9 push jerk 135 / 95 12 toes to bar 15 cal machine