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Monday

strength: 5x5 back squat Wod: for time 1K row 50 OHS 75/55 30 C2B...

20 March, 2022
friday

Strength: work to heavy 3 rep max jerk Wod: for time 5-5-3-3-1-1 MU 10-10-8-8-6-6 BFB...

17 March, 2022
thursday

Strength: DL 5x5 Wod: 4 RFT 50 DU 25 Wallballs 50' DB lunges 50s/35s...

16 March, 2022
wednesday

korwod: 15 min emom 1- 10 GHD 2- 10 strict T2B 3- 30 sec plank Wod: 12 min AMRAP 30 cleans 135/85 30 cleans 185/115 30 cleans 225/145 max cleans 255/165 ...

15 March, 2022
tuesday

strength: 3 rep max thruster from the rack Wod: 27-21-15-9 Cal row run 200 Box jumps...

14 March, 2022
Monday

strength: work to 3 rep max OHS wod: 12 min amrap 30 snatches 135/85 30 snatches 165/105 30 snatches 185/115 max snatches 205/125...

13 March, 2022
friday

Opoen 22.3/4 ...

10 March, 2022
thursday

20 min EMOM 1- 10 cal bike 2- 6 clean and jerks 3- 4 wall walks 4- 15 goblet squats 70/53...

09 March, 2022
wednesday

Strength: 6 heavy single jerks Wod: for time 30 cal row 40 wallball 50 DB snatches 40 wallball  30 cal row...

08 March, 2022
tuesday

Strength: Back squat 4 sets of 3 heavy reps Wod: 12 min AMRAP 50 Du 10 Squat cleans 135/95 10 C2B...

07 March, 2022
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