• jdh6270

Friday, March 20, 2020

A.Every 3:00 x4 sets INCREASE pace per set

2 minute AMRAP

Row 250m or Assault Bike 15/12 cals

AMRAP Devil press @ 50#/35# remaining time

B. 10 minute AMRAP

5 Deadlifts @ 225#/155#

10 HSPU

15 toes to bar

20 Walking lunges


AT HOME WOD

8 rounds for time

Run 200m; if you don’t have a 200m mark, run 30sec out and 30sec in

10 jumping squats

20 flutter kicks

30 mountain climbers

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Saturday, March 6, 2021

For Time w/ a partner *Split reps any way you like 100 double unders/partner 30 Cleans 135,95 30 Shoulder to overhead 135,95 60 Box jumps 24,20 1000m row or 800m run 20 Power cleans 155,105 20 Shoulde

Friday, March 5, 2021

A. EMOM 8 min 2 below the knee hang snatch; build to a heavy set B. 2 sets 40 OHS 65/45 30 pull-ups 20 barfacing burpees 10 wall walks Rest walk exactly 3:00 then again starting with wall walks and go

Thursday, March 4, 2021

A. 20 min AMRAP 400m run 30 sit-ups 20 pistols 10 push-ups B. Extra credit 3 sets 10/arm DB bicep hammer curls 15 OH DB tricep extensions or 30 tricep banded pushdowns 20 DB reverse flies

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